Written by Onyekachi Kalu
Certified fitness instructor/consultant.
|How to retain your strength|
Are you ready to find out what your body is capable of? If the same old exercise routine doesn't seem to be making a difference, it's time to make some changes that will help you build muscles, get stronger and healthier.
It is important to challenge yourself with new workout routines, train every muscle group, and fuel your body with healthy calories if you want to see improvements in your strength and ability.
Exercising daily with a workout routine that will help improve your muscle size and ability will enable you to get stronger and healthier in a few weeks. Below are some tips that will help you build muscles, get rid of unwanted fats and improve your strength and abilities.
- The squat, dead lift, bench press, and shoulder press are the best strength-building exercises. The chin up and row are great moves too, but don't make them the focus of your workout – they can be assistance lifts to complement the bench and shoulder press, keeping your pulling muscles in balance with the pressing ones.
- Forget all the fad equipment. The barbell is king, the dumbbell is queen, and everything else is a court jester – it may have its place, but it's not essential. Start your workouts with barbell exercises, such as the "big four," as described above. Barbells let you load a lot of weight, and lifting heavy is the first step toward getting stronger. Once your heaviest strength exercises are out of the way, you can move on to dumbbell and bodyweight training.
- Write down your exercises, sets, reps, and the fate of each workout. Keep track of your best lifts and the most reps you've done with a certain weight on an exercise. Constantly strive to improve on those numbers.