Strength training is essential for everyone, no matter your age or fitness level. According to research from the National Institute on Aging, introducing all four types of exercise like endurance, strength, balance, and flexibility, can transform your physical health. Strength exercises, in particular, help maintain muscle mass, prevent falls, and improve your ability to perform everyday tasks.
Strength exercises help to build muscle, improve bone density, protect joints, and boost your metabolism. Plus, they make everyday activities, like climbing stairs or carrying bags, much easier. If you’re bored with your routine or worried about injuries, strength training is a great way to add variety and build a solid fitness foundation.
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Here are 8 beginner-friendly strength exercises you could add to your routine
Lift light weights to build muscle gradually: Start with dumbbells, cans, or water bottles. Perform bicep curls or shoulder presses, and gradually increase the weight as you grow stronger.
Turn grocery shopping into a workout: Carry your grocery bags evenly in both hands to strengthen your arms and core. Focus on maintaining good posture as you walk.
Boost hand strength with a tennis ball: Squeeze a tennis ball in your hand for a few seconds and release. Repeat multiple times to improve grip strength and hand endurance.
Do overhead arm curls for shoulder mobility: Hold light weights in each hand, and slowly curl your arms upward until they’re fully extended overhead. Keep your movements slow and controlled.
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Try wall push-ups for an easy upper body exercise: Stand about two feet from a wall, place your palms on the surface, and perform push-ups by bending your elbows and leaning in.
Engage your biceps with basic arm curls: Hold weights or resistance bands, and curl your arms upward to your shoulders. Keep your elbows tucked close to your sides.
Lift your body weight with chair squats: Sit on a sturdy chair and stand up without using your hands for support. Repeat this motion to strengthen your legs and core.
Stretch and strengthen with resistance bands: Use a resistance band for a variety of exercises, like leg presses or arm stretches. Bands provide tension without the need for heavy equipment.
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Safety tips for strength exercises
Breathe consistently: Exhale as you lift or push and inhale as you relax—never hold your breath.
Start light and progress gradually: Begin with lighter weights or lower resistance and build up as your muscles strengthen.
Consult your doctor: If you’re unsure about any exercise, especially if you have existing health conditions, talk to your doctor before starting.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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