No matter your age or athletic ability, strength training is the key to flexibility, mobility, improved performance and lower injury risk. Anyone, at any fitness level, can and should strength train Examples of strength exercises include:
Lifting weights. Using resistance bands. Using your body weight for resistance, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall. Using weight machines at a gym.Examples of strength exercises include:
Lifting weights. Using resistance bands. Using your body weight for resistance, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall. Using weight machines at a gym.
- STRENGTH TRAINING FOR MUSCLE POWER. ...
- STRENGTH TRAINING FOR MUSCLE STRENGTH. ...
- STRENGTH TRAINING FOR MUSCLE HYPERTROPHY. ...
- STRENGTH TRAINING FOR MUSCULAR ENDURANCE.Men and women of all ages can benefit from strength training, but get a doctor’s OK before beginning, especially if you haven’t exercised in a while.
Two or three 20- or 30-minute strength training sessions every week can result in significant health benefits:
Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
Stronger bones: Strength training increases bone density and reduces the risk of fractures.
Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.
Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
Balance: Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries.
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