Strength /Resistance training

Updated: Jan 11

Gyms are closed ,that should not be an excuse to stop weight training.


I have had so many queries in regards to what can we do at home if we cannot access gym.

So what is strength training ?

Strength or resistance training is essential.

Strength training is a significant part of exercise routine and helps us build muscles and get stronger.

Stronger muscles means

1. Better fitness

2. Improved recovery from injuries

3. Effective fat loss

How to introduce resistance at home?

Can be body weight , free weights like dumbbell, resistance bands, tubes or anything that constitutes as weight ( can of beans, bag of sugar , full water bottles, wine bottles , chairs , stools, kids ,anything that is safe to use in your own surroundings).

Why do we need strength training in our normal routine?

Benefits

1. Weight loss : The most important of all , we all want to lose weight however never sure how to do it. Resistance training accelerates weight loss by burning more calories during the day.

2. Bone health: Stronger muscles improve bone health and makes us stronger to load the joints in different positions thus preventing injuries.

3. Delay aging: Adding resistance improves

  • Cardiovascular health

  • Reduces blood pressure

  • Lowers cholesterol

  • Increases bone density

  • Improves sleep

  • Improves musculoskeletal conditions such as Arthritis, low back pain , osteoporosis etc.

4. Improves mental health: Strengthening the muscles improves mood and it is proven to reduce depression.


5. Feeling healthy: Strength training improves confidence and makes you feel better in yourself.

How to do it if you are a beginner?

Plan what you want to achieve?

Is it just a normal simple endurance routine to strengthen muscles, tone and improve fitness or add muscle bulk and improve your muscle mass?

Always start with a cardio routine to warm up muscles 5-10 minutes max. for eg.

1.Spot jogging for 30 secs

2. Jumping jacks 30 secs

3. Even dynamic stretching routine





Plan a routine

Decide how many sets and reps for an exercise you can manage

Do not aim too low or too high for your body

Start low and improve as you go


Principles for strength training

  1. Start with more reps and sets and low weights

  2. Be safe and do not push yourself to the limits of injuries

  3. 30 secs to 2 mins of rest is recommended between sets

  4. Gradually increase the weight and reduce your sets and reps as you progress

  5. Remember it is a journey

  6. 3 sessions a week is recommended , however you can start with 2 sessions, Monday and Friday , stagger the sessions in a week for more benefits

  7. Give yourself a chance for recovery

  8. Start with bodyweight exercises

  9. Then add free weights as you improve

  10. Do not stop half way because you cannot achieve your set goals, if you give up!

What exercises to do ?


Resistance training should include major muscle groups

Biceps, triceps, Trapezius, pecs, abdominals, glutes,(buttock), quadriceps (front of thigh), hamstrings( back of thigh), calves and core.

Watch the space for Vlog coming soon


1.Upper body :

Push up is a good exercise to improve upper body stability, there are a lot of variations to this exercise. This exercise works on your shoulder, back, upper body and core.

Start with 3 sets of 10 reps, with 2 mins between the 2 sets and then gradually build up the reps as you progress over the weeks. Remember if this position is difficult then you can modify this exercise to suit your level.


2. Lower body - Squats: Popular, simple, easy to do exercise. This is one of my favourites.

It works on major leg muscles as well core and abdominals.

This exercise has plenty of variations to suit your needs.

You can add dumbbells, free weights, bands, barbells etc.

Slight change in foot position can engage different muscles in your body



3. Core- Bridge

Bridge is one of my favourites too. This exercise improves strength in glutes

(buttocks), hamstrings, core and abdominals. It is simple and has different levels and variety which never gets boring.

for eg, Adding a ball between your legs engages your adductor muscles ( inner thighs) and works your pelvic floor along with the other muscles.





4. Plank

Plank has plenty of variations too, can be done on your elbows, on your hands, sideways, and even facing to the ceiling.

You can add a plank walk too.

This works on your core and upper body. Different variations can engage different muscles and ultimately it gives you a simple exercise that is doable.

Plank can be held for as less as 15 seconds to maximum of 2 minutes depending on your fitness levels.






These are simple doable, easy to do exercises using your body weight which improves the strength and tone, your endurance and even accelerates weight loss.


More information coming in the vlog


Watch this space!!

Thank you for reading.




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