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, We 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. For more info on bench press, get out this article by total shape
Physio recommendation: 5 sets of 8 repetitions
Squats
A powerful lower body compound exercise that will help you get stronger.
Squats are a vital strength exercise that engages the glutes, quads, hamstrings, and core. Performing squats builds lower body power while also working the back, chest, and shoulder muscles. Squats improve mobility, balance, and stability through full-range knee and hip motion. The compound nature recruits major muscle groups, leading to increased overall strength. Squats should be a staple in every strength training routine.
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
Pull-ups target muscles in the back, arms, and core, making them an excellent strength exercise. They engage the latissimus dorsi, rhomboids, rear deltoids, biceps, and forearm muscles. Pull-ups build impressive upper body power while improving grip strength. Doing them strengthens the shoulders, back, and arms. This workout also challenges stability and coordination. Their full-body nature makes them a must in any strength routine.
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
Deadlifts are full-body exercises that target major muscle groups like the back, glutes, hamstrings, and quads. They build raw strength and power while improving posture and grip strength. Deadlifts also help strengthen the lower back, core, and hips for improved stability. When done properly, deadlifts are an excellent compound lift for increasing overall muscle size and strength.
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 the 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 a 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
Conclusion
Building strength is a key component of overall health and fitness. The bench press, squat, pull-up, deadlift, and bent-over row target major muscle groups to boost power. But it’s essential to use proper form to avoid injury. The physiotherapists at Brentwood Physio Clinic in Calgary specialize in recommending strength training and functional movement. Their expertise makes them the ideal partners to help you strengthen your body safely and effectively. The physiotherapists can aid you in utilizing these foundational lifts along with injury prevention strategies. Contact Brentwood Physio today to start forging a stronger you under the guidance of Calgary’s premier strength training experts.
