Working on improving muscular strength and endurance is an important component of fitness. Options include free weights, machines, medicine balls, resistance bands and kettlebells. Combining some or all of these options can make for an excellent workout.
Free Weights
Dumbbells and barbells help your body use stabilizer muscle groups in addition to the prime mover muscles during an exercise. For example, during a chest press with dumbbells, your focus is on your chest muscles but the muscles of the shoulder also have to activate to stabilize the joint and provide a uniform controlled movement.
Free weights allow for a greater range of motion and natural movement during most exercises.
Free weights are available at fitness and discount stores so you can work out at home.
Machines
Machines are a good choice for the novice exerciser. They require little if any added stability while isolating a specific muscle group. For example, preacher curls isolate the bicep in the front of the arm and do not require any added stability from joints such as the shoulder.
Common machines for the lower body include the leg press, leg curl, leg extension, and heel raise machines. Upper body machines normally include rows, lat pulldowns, chest press, shoulder press, arm curl, and triceps extension exercises.
Medicine Balls and Resistance Bands
You can do a variety of exercises with medicine balls and resistance bands. Squats, lunges, and overhead throws are great leg exercises that can be performed with a medicine ball. Upper body exercises such as push-ups with one arm on the medicine ball and one arm on the floor are also effective for strength and stability. Resistance bands provide various exercises for the upper and lower body and freedom to move in several directions during exercises.
Kettlebells
Kettlebells are an excellent mode for working muscular strength and endurance in a dynamic fashion. This fitness tool is portable, which makes it easy to take with you for workouts away from the gym.
The kettlebell swing, a basic foundational kettlebell exercise, involves recruitment of muscles in the entire body to perform the movement correctly. This exercise requires the legs and hips to propel the kettlebell upward, controlling it with the arms and abdominal muscles. It teaches the entire body to work in unison while building strength and endurance in various muscle groups.
Choosing Equipment for Your Fitness Program
Building your fitness program with a variety of resistance training options will help overcome fitness plateaus and enhance muscular strength and endurance. Which of these kinds of equipment to choose depends on availability, workout goals and fitness level.
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