When you get stronger, it’s important to remember that muscle growth only occurs when you push your muscles to their absolute limit. That’s why “no pain, no gain” is more than just a cliche.
When it comes to strength training, many people think of lifting heavy weights over and over again. And, in fact, the best way to get stronger is to lift heavier weights over time — but there are also other ways to build strength. Body weight workouts, resistance bands, calisthenic exercises and even some barbell exercises can be effective for building strength.
You’ll also want to focus on compound exercises, which involve multiple joints, like the squat or bench press. These offer more bang for your buck than single-joint isolation exercises, like bicep curls. Finally, it’s critical to make sure that you are getting enough rest between workouts. If you don’t, you won’t be able to get stronger and you could even lose strength.
Muscle-strengthening activities are an essential part of a healthy lifestyle, and research shows that adding just two resistance-training sessions a week can help you get stronger and improve your balance and flexibility. Plus, muscle strength can make everyday tasks (like carrying groceries or climbing stairs) easier and may help prevent injuries from falls and sports accidents as you age. Follow the Physical Activity Guidelines for Americans and seek the guidance of a professional, such as a personal trainer, to develop an exercise program that’s right for you. Bli starkare