If your always wondering and ever find yourself wondering what you need to do to get stronger, we have you covered. Here’s everything you need to know to get started.
The only change you need is few exercise to build your strength. This can feel hard in the beginning. After all, if every move is a struggle, it can be hard to motivate yourself to even start a workout routine.
But as you get stronger and more familiar with the exercises, you’ll likely find it easier to execute each move. Once that happens, you can focus more on the workout in front of you. And that can help you get even stronger. Always remember that good things takes time and commitment.
Building strength doesn’t just help you in your workouts. it has a huge carryover in everyday life too. Building strength now can help you perform everyday movements more easily, whether it’s picking up a heavy box and walking across the room with it, pushing a heavy object back on an overhead shelf, getting up off the floor quickly and easily, building balanced strength like making sure you are focusing on all muscle group. This is important because it can help prevent injury by making sure other muscles aren’t overcompensating.
As you get older, muscle strength becomes even more important. Resistance training helps older adults improve balance, build bone density, reduce the risk of falls, preserve independence, and even boost cognitive well-being, The key to how to get stronger is doing compound movements, which involve multiple joints of the body and, therefore, multiple muscles. Below exercises are the best to make your muscles active and stronger.
- Stand with your feet slightly wider than hip-width apart.
- Lower your hips into a squat as you bend your knees and keep your back flat.
- Continue to lower yourself until your thighs are parallel to the floor.
- Push into the floor through your heels to return to start. That’s 1 rep.
- Keep your heels flat and knees aligned with your second toe so they don’t cave in.
- Stand with your feet hip-width apart, knees slightly bent, and arms relaxed by the front of your quads, with a dumbbell in each hand. This is the starting position.
- Hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly lower the weight along your shins. Your torso should be almost parallel to the floor.
- Keeping your core engaged, push through your heels to stand up straight and return to the starting position. Keep the weight close to your shins as you pull.
- Pause at the top and squeeze your butt. That’s 1 rep.
- Lie on your back with your knees bent and feet flat on the floor hip-width apart. Hold a dumbbell in each hand and rest them right under your hip bones. This is the starting position.
- Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
- Hold for a second and then slowly lower your hips to return to the starting position. This is 1 rep.
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and core and glutes engaged.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms. That’s 1 rep.
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips, pushing your butt back. Bend your knees and make sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
- Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable, neutral position.
- Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
- Slowly lower the weights by extending your arms toward the floor. That’s 1 rep.
- Lie face up on a mat with your legs extended and arms straight over your head, keeping them close to your ears.
- Contract your abs to press your low back into the ground.
- Point your toes, squeeze your thighs together, squeeze your glutes, and lift your legs off the ground.
- Lift your shoulders off the ground and keep your head in a neutral position so that you’re not straining your neck. Your legs and mid-back should both be off the ground, and you should be in the shape of a banana, with just your low back and hips on the ground.
- Hold this position for the prescribed amount of time.
- Stand with your feet about shoulder-width apart and engage your core.
- Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground.
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out). Sometimes it can be helpful to place your hands on your hips so you can make sure your hips aren’t tilting to the side or forward and back.
- Push through the heel of your left foot to return to your starting position. You can do all of your reps in a row, or you can alternate sides.
Give yourself two to five minutes of rest between sets to allow sufficient recovery for your nervous system and muscles, otherwise your next set will be greatly affected, and you will not be able to maximize your effort and intensity on the subsequent set. Perform one to three sets per exercise if you’re a beginner. Perform three to five sets for each movement as you become stronger. Allow 48 hours of recovery (that is, no other heavy lifting of those muscle groups you worked) between workouts. Building your muscles and getting stronger is simple as that.