Strength Training Exercises

Strength training exercises are not just just for bodybuilders, competitive athletes or young adults. No matter what your age, if your doctor approves, begin to incorporate strength training exercises into your life to enjoy the benefits simple strength building exercises offer. Although there are many different variations of exercises, as you develop your routine, perform a combination of exercises that target each of your major muscle groups.

Benefits

Strength, more muscle definition, enhanced muscle tone and increased muscle mass are some of the benefits of strength training exercises. In addition, the Centers for Disease Control and Prevention indicates that adults who strength train tend retain muscle mass typically lost with age and fall less frequently. Strength training exercises can help your balance, posture and temporarily speed up your metabolism, thus assisting with weight management.

Upper Body

Work your upper body with exercises designed to strengthen the muscles of your chest, arms, back, shoulders and neck. A weight bench and a set of dumbbells make these strength training exercises easier and more convenient. Lay on your back on a weight bench holding a dumbbell in each hand and perform the flat bench press by raising and lowering the dumbbells above your head and back to your chest. Push-ups target your large chest and shoulder muscles, as well as strengthening your abdomen. Hammer and bicep curls tone your biceps muscles, while triceps extensions help tone the back of your upper arm.

Lower Body

Your lower body includes your back, buttocks, upper and lower leg muscles. Having strong lower body muscles will help you when you lift, run and stand. Front and back barbell squats effectively work your quadriceps and hamstrings. Hold two dumbbells in your hand and step on and off a step box, alternating legs with each step. Perform lunges without a weight, and add weights once you are able to perform five lunges while maintaining your balance and a straight back. Lie face up on the floor with your ankles on a physio ball. Roll the ball toward your buttocks with your feet as you lift your back, waist and buttocks off the ground to strengthen your leg and buttocks muscles. Hold and release.

Abdominal Exercises

Perform abdominal strength training exercises after you complete your upper or lower body workout. If just starting, use an exercise ball to cradle your upper back when doing crunches. Alternate cycling your legs and arms toward each other as you lie face up on the floor to perform abs exercise most recommended by the American Council on Exercise. Target your lower abdominal muscles and hip flexors by lying on your back, extending your feet toward the ceiling and lifting your hips and lower back off the floor.