Exercising regularly is essential to stay healthy and fit. The body has more strength and you gain energy. Daily exercise such as simply going for a walk can reduce blood sugar and significantly improve your mood.

One of the fitness trends for 2023, according to The American College of Sports Medicine (ACSM), is strength training. Moving weight allows you to gain muscle mass, improve your mobility, and makes you look in good shape. There are many other benefits generated in your body and mind.

WHAT DOES STRENGTH TRAINING CONSIST OF?

Strength training increases the muscle mass and reduces your fat percentage to activate the metabolism. It is about using resistance to increase a person’s ability to exert force. Strength exercises include weight machines, free weights, elastic bands or tubes, or the person’s own weight.

All physical abilities are important, but strength is the foundation. Any movement needs a minimum of force. Strength training improves muscle strength and endurance, and increases body mass and loss of calories. In some sports such as swimming or tennis, strength training can prevent common injuries. 

7 ESSENTIAL STRENGTH EXERCISES

1. Squats

Air squats are considered an essential movement in any strength training, especially in CrossFit. They strengthen muscles and the joints of the legs, especially the quadriceps, the glutes and also, although to a lesser extent, the hamstrings. and abductors.

Learn how to do strength training squats.

2. Lunges

The lunges are considered one of the most effective bilateral exercises that exist for individual work for each leg. This type of strength exercise works the lower body muscles: quadriceps (thighs), hamstrings, abductors and glutes. Its main benefit is to strengthen legs and knees.

Learn how to do strength training lunges.

3. Sit-ups

Sit-ups are push-ups that are done on the floor. This exercise works strength and endurance, focusing on the abdominal muscles, the hip flexor muscle, and the internal obliques. It involves 80% of the abdominal muscles.

Learn how to do strength training sit-ups.

4. Plank

The plank is a very complete exercise of isometric progression that is used in different disciplines: strength training, yoga, pilates, among others. It works the diaphragm of the body, from the obliques to the gluteals and the pelvic floor.

Including planks in your training will help you improve balance, tone the abdomen, increase strength, increase stability, work flexibility, and reduce back pain. Any healthy person can perform this exercise, but it should be avoided by those with cervical or back problems.

Learn how to do various variations of strength training planks.

5. Biceps curl

This exercise strengthens the biceps muscles. Since these muscles involve the rotation of the wrist and the contraction of the arm, there are different types of curls to work other areas of the arm. This exercise has many benefits: eliminate arm fat and develop muscle. 

Learn how to do strength training bicep curls.

6. Burpees

Burpees are a combination of three exercises: lunges, squats, and push-ups. It works strength, anaerobic resistance, and coordination. To do it, start with a plank position, do a push-up, return to the starting squat position, and finish with a high jump, extending your arms up.

Learn how to do strength training burpees.

7. Glute bridge

The glute bridge exercise is one of the most effective lower body training routines. This workout strengthens the buttocks and hips, especially working the muscles of the gluteus and the legs.

Learn how to do a strength training glute bridge.

IMPROVING YOUR MIND, BODY, AND MOOD

The key is performing exercises to generate strength in the motion that are inherent to the functions of the human being. This entails certain movements of the hip, shoulder, foot… even breathing patterns.

• Helps live longer and better: Regular aerobic exercise (one to three hours a week) and strength training (one or two sessions a week) is associated with less mortality risk.

• Reduces disease risk: Muscle-strengthening exercises of 30 to 60 minutes per week improves glucose metabolism, cardiovascular risk factors, and blood pressure. This reduces the risk of cardiovascular disease, cancer, and diabetes.

• Improves mood: Strength training increases energy levels and improves mood. It is also an effective way to de-stress.

• Helps you sleep better: Moderate-intensity resistance exercise and stretching led to improvements in sleep.

• Improves memory: Intense workout of at least 20 minutes can improve episodic memory by 10% in healthy young adults.

• Protects the brain: Weight lifting is capable of delaying degeneration in areas of the brain particularly vulnerable to Alzheimer’s disease.

• Induce positive changes in your immune system: A strength training session induces important changes in physiological, immunological, and inflammatory biomarkers.

SOFTER EXERCISES TO STAY HEALTHY

As a softer workout alternative, yoga or pilates is great to decrease inflammation and stress, maintain good health, reduce blood pressure and heart rate, and improve your breathing. Doing it for 30 minutes several times a week is very beneficial. So, if you want to add something relaxing to your routine that you can always do and that will keep you healthy, yoga can be a good start.

Tennis is also recommended. It requires movement of the whole body, strength, and stamina, and there are lots of repetitive intervals. This sport is especially beneficial for fitness and health. Swimming is also a good alternative to do high-intensity workouts in a tranquil environment.

IMPROVING WELL-BEING WITH TEAM SPORTS

Team sports are proven to be highly convenient for people of all ages. The social component plays an important role. Playing and interacting with other people has positive psychological and physiological effects. Team sports are great since you are emotionally involved and at the same time maintain social contact.

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