Have you ever felt like your workouts are just not cutting it? You're putting in the time but not seeing the results you want. It might be time to change up your routine and add some resistance gear.
When you think of ways to get strong, you might automatically think of lifting weights. However, a variety of strength equipment available can help you achieve your fitness goals.
Strength training exercises include free weights, weight machines, and resistance bands. Free weights are typically dumbbells and barbells that can be adjusted to the amount of weight you want to lift.
Weight machines are often found in gyms and provide a set amount of resistance that you can adjust depending on your fitness level. Resistance bands are stretchy bands that come in a variety of colors and can be used to add resistance to bodyweight exercises.
By using different types of strength equipment, you can mix up your workouts and target different muscle groups. Strength equipment can help you build muscle, lose fat, increase bone density, and improve your balance and coordination. So, whether you're just starting your fitness journey or are looking for new ways to challenge yourself, consider incorporating some strength equipment into your workouts.
However, before investing in equipment, you should know the different forms of strength training exercises and their benefits.
Types of Strength Training
There are many different types of strength training, each with its own benefits. Let us have a look at each one of them one by one.
Muscular hypertrophy is the anatomy nerd's name for "bulking up". When we think about bulking up, we often think about professional bodybuilders and other athletes who have extremely defined muscles. However, muscular hypertrophy can refer to an increase in muscle size, regardless of how big or small the muscles may be.
Many people believe that the key to increasing muscle size is to lift heavier weights for fewer repetitions. However, this approach is actually more likely to lead to injuries and can eventually lead to a plateau.
A better approach is to focus on muscular hypertrophy or the process of growing muscle cells. When we lift weights or engage in other forms of resistance training, we create tiny tears in our muscle fibers. In response to this damage, our body ramps up protein production that helps repair and rebuilds the damaged tissue. As a result, our muscles grow bigger and stronger.
Muscular endurance is the capacity of a muscle or group of muscles to continue to produce force for an extended period of time. It is important for activities such as running, swimming, cycling, and even weightlifting. Muscular endurance can be enhanced through regular training.
This type of training typically involves performing repetitions of an exercise until fatigue sets in. Over time, the muscles become better able to withstand the strain of the exercise and can perform the repetitions for a longer period of time. As a result, the individual's muscular endurance improves.
Circuit training is a sort of workout that includes moving from one exercise to another with little or no rest in between. The goal of circuit training is to work for every major muscle group in the body and to keep the heart rate up, making it an excellent way to get a cardio and strength-training workout at the same time.
Because circuit training is a relatively high-intensity exercise, it is important to warm up before beginning and pace yourself throughout the workout. When done correctly, circuit training can be an extremely effective way to improve cardiovascular fitness and muscular endurance.
Maximum Muscular Strength
Maximum muscular strength is the highest amount of force that a muscle or muscle group can generate, usually in a single isolated contraction. It's different from power, which is the rate at which force is generated.
While power is important for activities like sprinting and jumping, strength is more important for lifting heavy objects or taking part in contact sports. Strength training is the best way to develop maximum muscular strength.
By progressively working against resistance, whether it's from your own body weight, free weights, or weight machines, you can gradually increase the amount of force your muscles are able to generate.
As your strength increases, you'll be better able to perform everyday tasks and activities, and you'll be less likely to injure yourself.
Explosive power is the ability to generate a high level of force in a short period of time. This type of strength is often used in football, basketball, and track and field sports. To develop explosive power, athletes typically engage in strength training exercises that involve short bursts of intense effort.
These exercises involve rapid movements, such as jumps and bounds and help build muscle strength while improving the coordination between the nervous system and the muscles. When performed correctly, these exercises can help to improve an athlete's speed, agility, and power.
FITNESS FOR EVERYONE
Join our exclusive Facebook Community!
DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.
Benefits of Doing Strength Training Workouts
There are many reasons to consider adding strength training workouts to your routine. Let's have a peek into some crucial benefits.
Makes You Stronger and More Focused
Regardless of your age or fitness level, strength training can help you look, feel, and move better. It also provides many health benefits, including improved bone strength, improved insulin sensitivity, and reduced inflammation.
For many people, strength training is an essential part of a well-rounded exercise routine. Not only does it help build muscle, but it also helps improve coordination and focus. When done properly, strength training can help you achieve a higher level of fitness and a more toned appearance.
In addition, strength training can help reduce the risk of injuries by strengthening the muscles and connective tissues around joints. Whether your objective is to enhance your general health or just be able to walk your dog without being tired, strength training may help you achieve your goals.
Helps Boost Your Metabolism
When most people think of strength training, they immediately think of bulking up and adding muscle mass. However, there is a lot more to strength training. It can actually help boost your metabolism, even if you don't build any additional muscle. This is because strength training helps increase your lean body mass, which in turn helps your resting metabolic rate.
In other words, strength training can help you burn more calories even when you're not working out! In addition, strength training may also improve your insulin sensitivity, which can help regulate your blood sugar levels and prevent type 2 diabetes. So if you're looking for a way to boost your metabolism and improve your overall health, strength training is a great option!
Removes Stubborn Fat
Strength training is a type of exercise that uses resistance to force the muscles to work harder than they are accustomed to. This type of training can be done with weights, resistance bands, or even bodyweight exercises. Strength training has many benefits, including removing stubborn and abdominal fats while helping you get in shape.
When it comes to removing stubborn fat, strength training is more effective than cardio exercises like running or cycling. This is because strength training causes an increase in the amount of muscle tissue, which burns more calories at rest than cardio exercises.
In addition, as mentioned above, strength training helps improve metabolism, which can further help reduce body fat. Finally, strength training can help you shape lean muscle by increasing the size and strength of the muscle fibers. This not only looks great but also helps to improve strength, power, and coordination.
Helps Build Larger Muscles
Most people associate strength training with bulking up and adding muscle mass. However, strength training can provide many different benefits.
One of the key ways that strength training helps build larger muscles is by increasing the size of the muscle fibers through hypertrophy, as discussed before. This process makes the individual muscle fibers larger. It increases the number of fibers, leading to increased muscle size.
In addition, strength workouts also lead to an increase in endogenous levels. This hormone helps to stimulate muscle growth, meaning that you'll not only see an increase in size after strength workouts but also greater gains in strength and power.
Improves Cardiovascular Health
The benefits of strength training in terms of muscle hypertrophy are well-documented, but did you know that strength training can also be good for your heart? A recent study found that strength training exercises can help reduce the risk of cardiovascular disease.
The report looked at a group of sedentary adults and found that those who took up strength training had a lower risk of developing cardiovascular disease than those who did not. The researchers believe that strength training helps reduce the level of bad cholesterol in the blood, and it also helps to increase the level of good cholesterol.
Strength training is an excellent way to improve your overall health, and it seems that it can also help keep your heart healthy. So if you're looking for a way to improve your cardiovascular health, strength training may be the answer.
Makes You Flexible
Many people mistakenly believe that strength training will make them less flexible. However, strength training exercises can actually help improve your flexibility; when you lift weights, your muscles contract and shorten. This type of contraction is called an isometric contraction, and it helps to increase your range of motion.
In addition, strength training helps increase the temperature of your muscles, making them more pliable and easier to stretch. As a result, strength training can be an important part of any flexibility program. So if you want to improve your flexibility, don't neglect strength training exercises.
Gym gears can help men and women build ultimate strength alike. With the right gear, you can really maximize your workout potential. Here's a look at some of the best options for both sexes.
Equipment for Strength Training
Anyone who strength-trains knows that using a variety of equipment is essential for building strength. Not only does it help keep your muscles guessing, but it also allows you to target different muscle groups in different ways. Let us catch up on some exciting strength training exercise equipment.
Body weight exercises are a great way to build strength. Using your own body weight as resistance can target different muscle groups and challenge your body in new ways. Bodyweight exercises can be done anywhere, making them a convenient and effective way to get in a workout. And because they don't require any equipment, they're also a great option for people who are just starting to exercise.
Body weight exercises can be performed at any intensity level, so they're suitable for all fitness levels. So if you're looking for a dynamic way to build strength, give body weight exercises a try. You would be amazed to see how much you can achieve with just your body weight.
There are many different ways to build strength, but one of the most effective methods is through the use of free weights. Dumbbells, barbells, and kettlebells offer a versatile way to target different muscle groups. They can be used for a wide range of exercises.
Dumbbells are ideal for arm and shoulder workouts, while barbells are better for exercises that target the legs and back. Kettlebells can be used for a variety of movements, including swings, presses, and lunges.
DMoose adjustable dumbbells and kettlebells provide a great way to build strength, and they can be adjusted to suit any fitness level. Whether you're just starting out or you're a seasoned athlete, free weights can help you reach your strength-training goals.
Resistance Bands/Loop Bands
Strength training is essential for any fitness routine, but it doesn't have to be expensive or complicated. One simple and affordable way to get started is with resistance bands.
Resistance bands are stretchy loops of latex or fabric that come in a variety of sizes and resistance levels. They can be used for a wide range of exercises, from arm curls to squat pulses. And because they're so portable, they're perfect for working out at home or on the go.
If you're new to strength training, start with a band that offers low resistance. As you get stronger, you can graduate to a heavier band. DMoose Resistance bands are a great way to build strength without putting stress on your joints, making these stretchy bands an ideal choice for people of all ages and fitness levels. Give them a try today and see how easy and fun strength training can be!
One type of equipment that is becoming increasingly popular in a strength training routine is suspension training equipment. This type of equipment uses your own body weight to provide resistance, making it an excellent option for those who are looking forward to starting out with strength training.
Additionally, suspension equipment is very versatile and can be used to target specific muscle groups. And because it is portable, it can easily be taken with you on the go. Whether you're a beginner or a seasoned athlete, DMoose Bodyweight & Suspension Trainer equipment can help you build strength and achieve your fitness goals. From stretches to pull-ups and everything in between, you can do it all with this piece of equipment.
Strength training plays an important part in your workouts regardless of your goals. It can help you tone up, increase your muscular endurance and explosive power, and even improve your mental health. The different types of strength training offer a variety of benefits, so it's important to find the one that works best for you. With so many pieces of equipment on the market these days, it's easy to get started with strength training in the comfort of your own home.
- Calle, Mariana C., and Maria Luz Fernandez. "Effects of Resistance Training on the Inflammatory Response." Nutrition Research and Practice, vol. 4, no. 4, Aug. 2010, pp. 259–69. PubMed Central, https://doi.org/10.4162/nrp.2010.4.4.259.
- Fink, Julius, et al. "The Role of Hormones in Muscle Hypertrophy." The Physician and Sportsmedicine, vol. 46, no. 1, Feb. 2018, pp. 129–34. PubMed, https://doi.org/10.1080/00913847.2018.1406778.
- LEITE, THALITA B., et al. "Effects of Different Number of Sets of Resistance Training on Flexibility." International Journal of Exercise Science, vol. 10, no. 3, Sept. 2017, pp. 354–64. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609666/.
- Mann, Steven, et al. "Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations." Sports Medicine (Auckland, N.z.), vol. 44, no. 2, 2014, pp. 211–21. PubMed Central, https://doi.org/10.1007/s40279-013-0110-5.
- Pratley, R., et al. "Strength Training Increases Resting Metabolic Rate and Norepinephrine Levels in Healthy 50- to 65-Yr-Old Men." Journal of Applied Physiology (Bethesda, Md.: 1985), vol. 76, no. 1, Jan. 1994, pp. 133–37. PubMed, https://doi.org/10.1152/jappl.19220.127.116.11.
- SCHOENFELD, BRAD J., et al. "Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men." Medicine and Science in Sports and Exercise, vol. 51, no. 1, Jan. 2019, pp. 94–103. PubMed Central, https://doi.org/10.1249/MSS.0000000000001764.
- Strasser, Barbara, and Dominik Pesta. "Resistance Training for Diabetes Prevention and Therapy: Experimental Findings and Molecular Mechanisms." BioMed Research International, vol. 2013, 2013, p. 805217. PubMed Central, https://doi.org/10.1155/2013/805217.
- "Strength Training Builds More than Muscles." Harvard Health, 7 Jan. 2016, https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles.
- Harvard Health, 7 Jan. 2016, https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles.
- Willis, Leslie H., et al. "Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults." Journal of Applied Physiology, vol. 113, no. 12, Dec. 2012, pp. 1831–37. PubMed Central, https://doi.org/10.1152/japplphysiol.01370.2011.