The overload principle suggests that you can strengthen your muscles by progressively stressing them beyond their current limits, according to exercise physiologist Jack Wilmore, David Costill and Larry Kenney. You can do this through weight training, also called resistance training. Most gyms have weight training equipment, but you can also purchase equipment such as a barbell, dumbbells, weighted plates and a bench to use at home. There are many exercises you can perform using this equipment to strengthen all the major muscle groups.
Bench Press
The bench press exercise strengthens your chest and shoulders and the triceps muscles on the back of your upper arms. Lie on your back on a bench and hold dumbbells close to your shoulders with your arms flexed. Repeatedly extend your arms to push the weights upward and slowly lower them back down. You can also hold a barbell with your hands at least shoulder width apart. If you do not have a bench at home, perform the exercise from the ground.
Reverse Lateral Raises
Reverse lateral raises exercise the posterior, or back, deltoid muscles on your shoulders and the muscles of your upper back. Stand upright and then bend forward at the waist until your upper body is nearly parallel to the ground. Hold dumbbells below your chest with your arms fully extended and palms facing each other. While keeping your torso stable and arms as straight as possible, arc the weights away from each other and upward to shoulder height and then slowly reverse to bring them back together. Repeat for your desired number of repetitions.
Front Raises
Front raises are performed with dumbbells and strengthen the anterior, or front, part of the deltoid muscles. Stand upright, hold dumbbells at your sides and repeatedly arc them forward and upward to shoulder height, and slowly lower them back to the starting position.
Lateral Raises
Lateral raises work the middle part of the deltoid muscles through shoulder abduction and adduction ranges of motion. Start in the same position as front raises. Repeatedly lift the dumbbells sideways away from your body to shoulder height, and slowly lower them back down. Keep your arms as straight as possible throughout the movement.
Biceps Curls
Biceps curls exercise the muscles that bend your elbow joint. Stand or sit upright, and hold dumbbells at your sides with your palms facing forward. Flex your elbows to lift the weights as close to your shoulders as possible, and then slowly lower them back to your sides. Repeat for as many repetitions as you want. You can also use a barbell for this exercise.
Step-Ups
Step-ups strengthen the muscles that extend your hips and knees--the gluteus maximus, hamstrings and quadriceps. Stand about 2 feet in front of a sturdy chair, facing the seat. Step up onto the seat with your left foot and extend your left leg, lifting your right foot off the ground. Then step back down with both feet, and step up with your right foot to repeat the exercise. Continue alternating in this fashion for your desired number of repetitions. Hold dumbbells at your sides for extra resistance if desired.
References
- "Physiology of Sport and Exercise (Fourth Edition)"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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