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5 Great Strength Training Workouts

5 Great Strength Training Workouts

Strength training workouts contribute highly to one’s improvement in overall health and well-being. They help in increasing bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function, and elevated HDL (good) cholesterol.

Training commonly involves the techniques of progressively increasing the force output of the muscle through a gradual increase in weight, elastic tension, or other resistance, and uses a variety of exercises and types of equipment to foster specific muscle groups.

Strength training is one of the finest ways to build muscle, lose fat, and build physical strength. Strength training is the main form of weight training for athletes, especially those in sports like football, wrestling, track, gymnastics, and powerlifting. This article describes all the workouts involved in strength training one by one quite lucidly. Read this article and follow all the steps in Toto in order to get the maximum benefits. 

Strength Training Exercises

First Week Workout

Day 1

Warm-up for 5 to 10 minutes by jumping rope, doing jumping jacks, using a rower machine, or riding a stationary bike whichever you prefer.

  • Squats -Warm-up sets of five reps (1 with just the barbell, 1 with some weight added). Five sets each consisting of 5 reps.
  • For shoulder press – Two warm-up sets of five reps (1 with just the barbell, 1 with some weight added). Five sets of five reps, make sure you have to push yourself to complete all the sets.

Take rest of at least 3-4 minutes in between been each set. 

Day 2

Warm-up for 5 to 10 minutes again following the same process which is either by jumping rope, using a rower machine, or riding a stationary bike.

  • Dead Lift – Two warm-up sets of five reps (barbell with some weight added). Five sets of five reps, the weight should be such that you have to push yourself.
  • Chin-ups/Pull-ups – Do five sets of five reps. If you find that you can easily do more than five chin-ups without much exertion then you must add weight to your chin-ups so that you feel exhausted after five.

Make sure to take rest of 3-4 minutes in between each set.

Day 3

Warm-up for 5-10 minutes again either by jumping rope, using a rower machine, or riding a stationary bike as you wish.

  • Squats – Two warm-up sets of five reps (one with just the barbell, one with some weight added)- five sets of five reps ( Find a weight that makes five reps difficult)
  • Bench Press – Two warm-up sets of five reps (One with just the barbell, one with some weight added). Five sets of five reps find suitable weight so that it all doesn’t become too easy for you.

Take rest 2 minutes in between each set. 

That is all you need to do in the first week. It is always advised to work out on alternate days and especially for beginners, it is even more essential. In the second week, you are to do the same exercises, except the fact that you have to perform the Day 2 workout twice and the Day 1 workout once.

Second Week workout

Day 1

First, warm yourself up either by jumping or riding a stationary bike whichever you choose.

  • Dead Lift – Two warm-up sets of five reps (barbell with some weight added). Five sets of five reps are sufficient.
  • Shoulder Press – Two warm-up sets of five reps (one with just the barbell, one with some weight added). Five sets of five reps will be enough. But again you always have to take care of the fact that all these exercises don’t become too easy for you and you have to exert yourself to complete them otherwise they won’t be that beneficial.

Take rest 2 minutes between each set. 

Day 2

First, warm-up from 5-10 minutes. Warming up is important as it relaxes your muscles and you don’t feel too much strain once you start exercising.

  • Squats – Do two warm-up sets of five reps (one with just the barbell, one with some weight added)- five sets of five reps.
  • Chin-ups/Pull-Ups – Do five sets of five reps. If find that you can do more than five chin-ups easily then add some weight so that it becomes exerting, which will be to your own benefit.

Take rest for 3-4 minutes in between each set and then start afresh. 

Day 3

First, warm-up.

  • Dead Lift – Do two warm-up sets of five reps (one with just the barbell, one with some weight added)
  • Bench Press – Complete two warm-up sets of five reps (one with just the barbell, one with some weight added) and five sets of five reps with a suitable weight.

Take rest for3-4 minutes in between each set. Keep repeating the processes for as long as you can. 

These exercises will certainly help you to build great strength in the shortest possible time, as all of these movements are compound exercises, which target the largest muscle groups. All you have to do is to emulate all the exercises as closely as possible to get the desired results.

Cover Photo by Victor Freitas on Unsplash

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