Everybody wants to be strong. It’s a primal desire, etched into our DNA. Strength is power, and power is the ability to control our environment. To get what we want in life, we need strength.
There are many ways to become stronger – lifting weights, doing pull-ups, using resistance bands – but some methods are better than others.
Lifting weights has a plethora of benefits, many of which are important for longevity. Strength training helps to maintain muscle mass as we age, which is crucial for staying mobile and independent. Additionally, weightlifting can help improve bone density, which can prevent osteoporosis. Strength training also helps to regulate blood sugar levels and improve heart, both of which are crucial for a long and healthy life.
In this article, I will share with you the five best strength-training exercises that you can do at home with no equipment required.
Bench Press:
Will make you stronger because it is a compound exercise that engages multiple muscle groups at once. When you bench press, your pectorals (chest muscles), anterior deltoids (front shoulder muscles) and triceps all work together to lift the weight. This means that not only are those muscles getting stronger, but they’re also getting more developed as well. Bench pressing is a great way to increase your overall strength and size.
How to perform: For the Bench Press, you will need to lie down on your back on a bench, with your feet flat on the ground. Hold a weight in each hand above your chest with your elbows bent. Lower the weights until they are close to your chest, then press them back up to the starting position.
Physio recommendation: 5 sets of 8 repetitions
Squat:
A powerful lower body compound exercise that will help you get stronger. It targets your thighs, quads, and hamstrings.
How to perform: For the Squat, you will need to stand with your feet hip-width apart and hold a weight in each hand at your sides. Bend at your hips and knees and lower yourself until your thighs are parallel to the ground. Reverse the motion and return to standing.
Physio recommendation: 5 sets of 8 repetitions
Pull ups:
This exercise will help you target your back muscles including the latissimus dorsi and teres major muscles.
How to perform: For Pull ups, you will need to hang from a bar with hands wider than shoulder-width apart. Pull yourself up so that your chin is above the bar, then lower yourself back down.
Physio recommendation: 3 sets of 10-15 repetitions
Deadlift:
This is a great way to work your entire body and target the hamstrings, glutes, quads, spinal erectors, and trapezius muscles.
How to perform: For Deadlift, you will need to stand with feet hip-width apart holding a weight in each hand just in front of your legs. Bend at hips and knees simultaneously and lower weights towards the ground while keeping them as close to legs as possible. Extend hips and knees to return to start position while maintaining grip on weights
Physical Therapist recommendation: 5 sets of 6-8 repetitions
Heavy bent over rows:
Targets the biceps and brachialis muscles as well as the rhomboids and rear deltoids. When lifting weights, there are two main factors that determine how effective the exercise is: the weight of the object being lifted and the number of repetitions. Heavier weights result in fewer repetitions, while lighter weights allow for more reps. When it comes to strength training, using heavier weights is far more effective than using lighter ones. This is because when you lift a heavier weight, your muscles are forced to work harder, leading to greater muscle growth and strength gains. Lighter weights may be better for toning and shaping your muscles, but if you want to see real results, you need to use heavy weights.
How to perform: To do a heavy bent over row, you will need to use an adjustable cable machine with stirrups or handle attached at waist height or a barbell. You will then need to stand with your feet shoulder-width apart and bend at the waist so that your back is parallel to the floor. Hold the stirrups/handle/barbell with your palms facing down, and pull them towards your chest. Pause for a second before slowly lowering them back to the starting position.
Physical Therapist recommendation: 4 sets of 6-8 repetitions
In short, the 5 best strength training exercises are bench press, squat, pull ups, deadlift, and heavy bent over rows. These exercises will help you target various muscle groups in your body and see real results in terms of increased strength and size. If you’re looking to start lifting weights or want to switch up your current routine, try incorporating these exercises into your next workout.
