You’ve been going to the gym for awhile. You may have dropped some pounds or gained aerobic endurance, but you’ve realized that you lack strength. After all, you get tired carrying grocery bags, carrying your kids, opening jars…
You don’t need to get the body of a fitness model or lift 100 pound weights; you just want to be able to do everyday things with no problems.
In this article, we’ll offer you some advice and tell you about some exercises to get stronger. Are you taking notes?
How to gain strength
There are three things to keep in mind if you want to gain strength. They are:
Of course, you need exercise. However, watch out, because your workouts should be holistic and also include cardio, like running, for example.
Your routine should also include muscle strengthening exercises. It doesn’t make sense to repeat the same sequence for too many days in a row because your muscles get used to it and stop working, or focus on just one muscle group while neglecting the rest.
To gain overall strength, you’ll have to come up with an exercise routine to do every few days. For example, the first day work your biceps, triceps, and pectorals; the second day your legs, back, and abs, etc.
This is another pillar of gaining strength. Don’t forget that your muscles need fuel in order to function correctly. Where does this “gasoline” come from? From food! It is recommended to consume 1 gram of protein per kilogram you weigh. Look for foods with more protein and add them to your diet.
You should also consume 500 calories more than you need every day (which you’ll burn with the exercise, don’t worry) so your muscles have enough energy. Last but not lease, do everything you can to eat healthy, adding vitamins, minerals, and protein to your diet. Fruits, vegetables, and lean meat are your friends.
The third indispensable element to gaining strength. Did you know that your muscles work harder when you rest? That’s because when you work out, you’re actually “damaging” them and to heal these tiny tears and recuperate, your body needs to rest. They will rebuild themselves and get bigger while you sleep.
This also means you should give yourself several hours between workouts. You can’t spend all day every day at the gym. Let your body heal from your last session before you move on to the next one.
The best exercises for gaining strength
As you’ve just read, you have to exercise in order to get stronger. Here’s our advice for the best ones to do:
The well-known squat can be what you need to build strength and muscles mass in your lower half. There are different kinds: the front squat works your quadriceps and the traditional squat works your hamstrings.
There are also many muscles involved in this exercise, especially your stabilizing muscles. The squatting position stimulates the fibers and helps growth hormones to be produced in greater amounts.
Strengthen dozens of muscles and work your body all over. The exercise begins with a bar without weights, which you add as you get stronger. It’s considered the true test of strength, because it makes your shoulders more capable of carrying weight.
It builds strength in your arms, back, and shoulders. But it also helps improve the posture of your spinal column and works your dorsal, rhomboid, and trapezius muscles. To do them, take a small dumbbell and extend your arm on a bench. Bend your elbow so that the weight moves towards your face.
This exercise mainly works your upper body but also strengthens your legs. The areas that are principally worked are your shoulders and arms.
To do a push-up, lay face down on a mat with your legs extended and together. Put your palms on the floor, a bit further apart than your shoulders, and elevate your torso. Your arms should now be completely stretched out.
Your toes are the second point of contact with the floor. Bend your elbows and lower.
This exercise helps strengthen your lower extremities while improving your balance, stability, and hip flexibility.
To do lunges, stand with your legs together. Step forward with your right foot and lower your hips towards the floor. Your knee should not go beyond your toes. The other leg should be completely stretched out and you should be on your toes. Don’t let your knee touch the floor. Once you’ve gotten the hang of it, we recommend adding hand weights.
How can I get stronger hands?
“Don’t forget to read: Tenosynovitis: Inflammation in the Hands and Feet”
Strengthening your wrists and fingers will help you in your daily to-do’s. Some effective exercises are:
For example, when you’re watching tv, you can take a bottle of water and raise and lower it with your hand “hanging” down from the sofa or table.
Stretch with a rubber band
Put a rubber band around both of your wrists and try to move them apart as much as possible and for as long as you can.
Move your fingers
Typing on the keyboard doesn’t count. Exercises for strengthening your fingers are done with your arms stretched out in front of your body and include all kinds of movements.
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