Muscular strength is important for various things: for your health, overall wellness and even your confidence. Doing strength training will activate your muscles much more than usual. While doing that, you also build endurance, so your muscles get used to that kind of discomfort. In order to do strength training, you need some kind of resistance to challenge your muscles. You can lift weights, use resistance machines, do calisthenics. It doesn’t matter what type of strength training you do, as long as you cause discomfort to your muscles. If you don’t have any gym equipment at home, it doesn’t matter, because today we’ll show your muscular strength exercises that you can do without any kind of gym equipment.
Classic Squats
Classic squats work your buttocks, hips, and thighs. For this exercise you only need one chair. Here’s how you do Squats:
- Step one: Stand in front of the chair with your back toward it and your feet a little more than shoulder-width apart.
- Step two: Lower into an almost-seated position while keeping your weight in your heels. Lean slightly forward from the waist.
- Step three: Count to four on the way down. Pause, and then slowly stand up. Repeat eight to 10 times for one set.
Wall Push Ups
Push ups are great for targeting your chest, shoulders and arms. Basic push ups are done on floor, but wall push ups are an easier variation, and is great for complete beginners. Here’s how you do Wall Push Ups:
- Step one: Stand a little more than an arm’s length from a wall.
- Step two: Place your palms flat against the wall, shoulder-width apart. Keep hands at shoulder height.
- Step three: Slowly push your chest to the wall while keeping your back straight.
- Step four: Move toward the wall for a count of four, and then push yourself back to the starting position. Repeat eight to 10 times for one set.
Toe Stands
Toe Stands are good for your ankles and your calves. It’s a pretty simple exercise. Here’s how you do Toe Stands:
- tep one: Face the back of a chair with your feet shoulder-width apart. Hold onto the chair for balance.
- Step two: Slowly lift yourself up on your toes for a count of four. Pause. Lower slowly. Repeat eight to 10 times for one set.
Gripping
Gripping as the name says it, is good for your grip strength and hand strength. Gripping can also be done anywhere, use some tennis ball to practice it. Here’s how you do Gripping:
- Step one: Hold a tennis ball in your hand, and slowly squeeze it as hard as you can. Slowly release.
- Step two: Repeat eight to 10 times, and then do the same with the other hand for one set.
Planks
You’ve probably heard about Planks before, it’s a famous exercise. Planks are good for your core and your lower back. Planks are like normal push ups, but instead of going down, you’re holding that position. Here’s how you do Planks:
- Step one: Lie on your stomach, and put your forearms on the floor. Make sure your elbows and shoulders are aligned.
- Step two: Flex your feet, and use your toes to help push your legs off the floor. Tighten your abdominal muscles, and lift your body so it’s almost hovering over the floor.
- Step three: Hold the position as long as you can. Time yourself to mark improvements. You can also do this exercise on your knees to make it easier.
Benefits of Strength Training
Strength Training has many great benefits for your health. One of the key benefits is the increased muscle mass and strength, but strength training can also help with confidence and depression. It would be a good idea to use some kind of supplement to support your workout routine and your diet plan. One of the supplements that has been talked about recently is a peptide called Ipamorelin. It can help you to increase muscle mass, to recover faster, and even help you lose fat.
You can buy this peptide online, and then discover the power of ipamorelin but only buy it from trusted sources. Strength training is also known for keeping your blood sugar and cholesterol levels healthy. On the days that you do some kind of strength training you’ll notice how your mood improves. But those are just the main benefits, there are many others as well.
Safety Considerations
Before doing any workout, you need to warm up, even though it may be boring or unnecessary, however you’re less likely to get injury. So before doing any strength training it would be a good idea to do quick warm up. Also it would be a good idea to see with your doctor, what level of activity is the best for you.
Proper Form
One of the best ways to avoid any kind of injury is to do exercise correctly. Having a trainer can help you with this. You should be hitting every muscle group at least twice per week to see the best results. At the beginning you can do shorter exercises and gradually increase time as you get stronger. But take it easy, building muscle is a long term process. If you stay consistent, you’ll see big changes in your body, but also the mental benefits that we discussed.