Workouts To Get Stronger

Getting stronger and building muscle through resistance or weight training is not complicated. It’s not even a very long process. The body responds very quickly to the stimulus.  But it does take the properly designed workouts. If gym-goers focus on the right exercises, ones that put the most stress on the muscles and nervous system, they will experience strength gains like they never thought possible.  Muscles that have been dormant for years due to inactivity will awaken and spring back to life.

I often hear people say their muscle turned into fat.  That is more of a metaphor. It is not physiologically possible to for muscle to turn into fat.  Muscles not stimulated will atrophy and with the decreased muscle mass your metabolism drops and thus the fat cells in that area now begin to store fat from the calories your are consuming in excess.  It is a vicious and ugly cycle.

But fear not…  Anyone at ANY age can benefit from resistance training to put off muscle loss and fat gain.

Here are 5 great workouts to get stronger:

1) Squats and leg presses.

The legs are the basis for all muscle growth. When exercised, they release more hormones than any other body part. Squats and leg presses are the best leg exercises. They are very challenging, requiring tremendous focus and body control.  They use approximately 50% of the muscle in your body to perform.  They require lots of oxygen which causes your pulse to quickly elevate for you to feel out of breath.  Take it slow and starting just with your bodyweight is phenomenal.  Stop right now and see how many you can do.  Try to do a few more every day.

When you squat or leg press, keep your back straight. Drive with your heels and squeeze with your thighs.

Incorporate squats or leg presses into your workout if you want to get stronger.

2) Chin ups and rows.

The back is the second most impressive body part. When properly developed, it looks like a slab of chiseled granite.  It is also responsible for proper posture and stability.  Chin ups and rows put the back through a full range of motion that creates tremendous strength.

When you do chin ups and rows, keep your back arched. Maintain stomach tightness and pull with your back, not your biceps.

If you add both of these back exercises into your regimen, your back strength will increase exponentially.

3) Bench presses

The chest is a large, fan-like area that completes the front of the upper body. Bench presses, either flat, inclined or declined, work the chest better than any other exercise or machine. And it doesn’t matter if you use a barbell or dumbbells.  Push ups are a great way to get started.  For ladies you can try push ups on your knees to begin to develop the strength.

When you do bench presses, press the bar over your chest. Keep your core strong and emphasize the chest, not the shoulders.

If you want the strength to push anything out of your way, perform bench presses frequently.

4) Dips

There’s a reason why you don’t see very many people doing dips in the gym: they are incredibly demanding. Dips are a basic workout that requires you to lower and raise your body using just your arms.

When you do dips, lean forward slightly. Keep your body straight like an arrow and use your arms to rise up, not momentum.

Doings dips will help you build gorilla-like arm strength.

5) Bicep curls

Bicep curls are the most well-known workout. Bodybuilders, athletes and models all do them. Everyone wants muscles that peek out from their sleeves.

When you do bicep curls, make sure you are actually using your biceps and not your forearms.

By curling weights with your biceps, you can make the bumps in your arms rounder, harder and sexier.

(Note: Most of these workouts focus on compound lifts. These are movements that use more than one joint. They are difficult at first, but become easier with practice.)
If you have no clue where to start, solicit the help of a professional.  Someone who can show you to to perform all exercises effectively and safely.  Even in the comfort of your own home.  A personal trainer will help you get into the best shape of your life.  And far easier than if you were to try to figure out how to do it yourself.