How To Get A Strong And Healthy Body At Home With Strength Training Exercises?

Are you planning to build muscles and feel stronger?

The key to staying fit is having a fitness routine that is efficient, fun, and sustainable. However, the exact routine depends upon your fitness level and the goals you want to achieve. You don’t need anything fancy to reach your goal of fitness, you just need to be consistent and patient with your routine.

Strength training exercises are the best choice if you want to build muscles and feel stronger. If you want to start with strength and conditioning workouts and get stronger, but are not sure whether it will be effective or not then we are here to help you.

Benefits of strength and conditioning workouts:

The human body starts losing lean muscles over time, and if you don’t do anything to replace those lean muscles the fat percentage of your body increases. Strength training can help in many ways including:

• Develop strong bones:

Strength training stresses the bones, which can help in increasing bone density, which further reduces the risk of osteoporosis.

• Managing your weight:

Strength training boosts your metabolism, which helps you burn to calories. This further helps you lose or manage weight.

• Improved quality of life:

Strength training helps in building muscles. Building muscles helps in creating balance in the body, reduces the risk of falls, and improves quality of life.

• Manage serious health conditions:

The signs and symptoms of many chronic health conditions like; arthritis, back pain, heart disease, depression, and diabetes can be managed by strength training.

• Improvement in sleep quality:

Strength training regularly causes the body to go into a regular sleeping pattern and can improve body aches and stiffness, which disturbs the sleep pattern.

5 Strength Training Exercise you can Practice at Home:

1. Squat:

Squats are one of the purest tests of strength as they incorporate almost every muscle in your legs and core. Beginners in strength and conditioning workouts should start with body weight squat as it helps in setting up the form, once your form is good you can add dumbbells or bars in front of your shoulders, hold a weight in front of you on your chest, or do squats by resting a barbell on your back.

• Stand straight keeping your feet wider than a hip-width apart.
• Try squatting by lowering your hips, while bending your knees and keeping your back straight.
• Keep doing so until your thighs are parallel to the floor.
• Now, push through and return to your original position
• Keep the heels of your foot flat and your knees aligned in a way that they don’t join.

2. Deadlift:

Deadlifts are considered one of the best exercises to train the backside of your body. As your base is stable you can increase the weight on these. It is important to practice in proper form to protect your lower back, so it is better to practice in front of a mirror with lighter weights until you feel comfortable with exercise. There are different kinds of deadlifts; Romanian, traditional, barbell, and sumo.

• Stand straight with your feet apart hip-width, slightly bent knees, and relaxed arms in front of your quads holding a dumbbell in each hand.
• Bend forward at your hips, slightly bend your knees as you push your hips back, keep your back flat and slowly bring your hands with weight in front of your legs.
• Now try pushing through your heels and slowly return to the original position, slowly bringing weight back and standing up.

3. Glute Bridge:

This exercise targets the glutes, which are the largest muscle of the lower body. They also help in stabilizing the core and contribute to building leg strength. It is very important to practice the glute bridge in proper form to avoid lower back pain or any other muscle strain.

• Lied down on the ground with feet flat on the floor and knees bent, your feet should be a hip-width apart. Now, hold a dumbbell in both hands and rest it under the hip bones.
• Contract your abs and glutes and push your heels on the ground to lift your hips a few inches above the ground so that your body forms a straight posture from your shoulders to your knees.
• Hold onto this position for a second and then slowly return to your starting position.

4. Push-ups:

One of the best signs of strength is being able to move your own body weight. If you feel challenged doing regular pushups you can modify it by raising your hands on a step or a table. The higher your hands are the easier it is for you. This exercise should be done carefully in a proper form to avoid getting injured.

• Start with a high plank keeping your hands flat on the floor. Keep your hands shoulder-width apart, arms straight with shoulders directly above your wrist, core and glutes engaged, and legs behind you.
• If needed you can drop to your knees. Now bend your elbows and lower your body to the floor.
• Now straighten your arms by pushing through the palm of your hands

5. Bent-over row:

With the best strength training program, trying to increase your rowing strength can also help you complete your first bodyweight pull-up. This exercise is an excellent indicator of strength as it is a challenging exercise. This exercise should be done carefully and in a proper form to avoid getting injured.

• Stand straight with your arms at your side holding a dumbbell in each hand and feet a hip-width apart.
• Keeping your core still, bend forward and push your hips back, bend your knees, and make sure not to round your shoulders.
• To keep your neck in a comfortable posture, look at the ground a few inches in front of your feet.
• By pulling the weights toward your chest perform a row, contract your shoulder blades for 2 seconds, and keep your elbows near your body. When you bring the weight back towards your chest, your elbows should go past your back.
• Slowly lower the weights by extending your arms toward the floor.

Conclusion

Challenging yourself to work out regularly can help in building muscle strength. If you want to improve your strength, then depending on your eating plan is not a solution, you need to work out with proper exercises for strength training. Make it a routine to exercise daily to build your core and muscle strength.