Top 4 Ultimate Strength Building Techniques For Women

Women who have tried their hand at strength training know that pairing heavy weights with the proper exercises is the best way to speed up the process of getting that toned physique you desire.

Women who have tried their hand at strength training know that pairing heavy weights with the proper exercises is the best way to speed up the process of getting that toned physique you desire.

Long gone is the myth that lifting weights will give you the physique of a body builder overnight. While that goal can be accomplished through heavy training, if you use the proper weight and repetitions to complete these exercises you will get that toned, sexy physique you desire at a much faster rate than you would just using machines and isolation exercises.

When performing strength building exercises keep in mind this rule of thumb. You should always select a weight that you can use for 8-12 repetitions to build muscle.

If you can only complete 1-7 reps then you are focusing more on strength building. If you are capable of doing more than 12 repetitions at the selected weight then you are focusing on muscle endurance.

Dumbbell Lunges

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This workout targets your lower body, focusing on the quadriceps, but also targeting the calves, glutes, and hamstrings. To perform this exercise you will need to select a pair of dumbbells that has a weight that challenges you.

You don’t want to go with too high a weight, as this can cause damage to your muscles and will quickly exhaust you. Select a weight that is just a little higher than your comfort level.

  • Begin this exercise by positioning your right foot about two feet in front of your left foot, with the dumbbells positioned to either side of you midway between your feet.
  • Squat down so that your left knee is touching the floor and grip the dumbbells.
  • Exhale as you stand back up in an upright position, being sure to keep your back straight and your core tight. Only the toes of your left leg should be touching the floor.
  • Inhale as you lower your left knee back towards the ground. Be sure to keep your knee elevated just above the floor at the lowest point. Your right leg should be forming a 90 degree angle at the knee.
  • Repeat this movement 8-12 times per each leg.

Dumbbell Bench Press

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This is an upper body workout that targets your chest, shoulders, and triceps. Most females who are new to strength training should use 5 or 10 pound dumbbells.

As you continue to perform this exercise over the coming weeks be sure to not add too much weight at one time. Keep your increase in weight increments gradual with any strength training exercises.

It’s better to do more repetitions than it is to strain yourself with too high of a weight – potentially causing damage to your body.

  • Lie down on a bench, face up, with your palms facing each other and the dumbbells resting atop your thighs.
  • Use your thighs for assistance to raise the dumbbells over your chest, about shoulder width apart. Rotate your hands so that your palms are facing towards your feet. Your arms should be at a 90 degree angle to begin the workout.
  • Use your chest muscles to raise your arms straight up, towards the ceiling. Lock your arms and hold the position for a second before slowly lowering your arms back to the 90 degree angle.
  • Repeat this movement 8-12 times.

Seated Cable Rows

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This exercise provides a killer workout for your mid-back, lats, biceps, and shoulders. It is an exercise that is performed on a low pulley row machine while holding the V-bar.

  • Sit on the machine with your feet planted on the floor. Be sure to keep your knees bent slightly.
  • Keep your back straight as you lean forward to grab the handles of the V-bar.
  • Keep your arms extended as you pull back, forming a 90 degree angle in the seated position. Keep your chest out and back slightly arched. This is the starting position.
  • Breathe out. Use your back muscles to pull the V-bar towards your body until it is touching you, keeping your arms close to your sides. Hold this position for a moment before slowly returning to the starting position.
  • Repeat this movement 8-12 times.

Barbell Deadlift

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This is one of the best exercises to have as a part of your strength training routine. It works many muscles including the hamstrings, calves, glutes, and lower back.

Many people who focus on strength training claim that if they had to choose any one exercise to do it would be the barbell deadlift. If you are new to this exercise start off with 5-10 pound plates.

This exercise can be performed with the maximum weight you can lift only one time, or you can do repetitions when using a lower weight.

  • Begin with the bar centered over your feet, and your feet hip-width apart.
  • Bend at the hip to grab the bar, keeping your hands spread about shoulder-width apart. Have one hand facing away from you, and other facing towards you.
  • Inhale deeply. Lower your hips until the bar is against your shins. Keep your chest up, back arched, and head up.
  • Drive through the heels to begin moving the weight upward.
  • Once the bar reaches your knees, pull your shoulder blades together and your hips forward as you jerk the bar back.
  • Lower the bar back to the ground by bending at the hips.
  • Repeat based on the amount of weight being used.

Final Take

Whether you are first starting off on your strength training journey or have been strength training for years, it is always important to stay focused.

Be sure to keep good form – if your form is poor you are likely using too high a weight. Don’t overexert yourself, and always have a partner spot you when lifting heavy weights.

Mix it up when working out to keep yourself motivated, occasionally trying different variations of these exercises.

5 Strength-Building Exercises for Arthritic Knees

Cutting out physical activity altogether can be detrimental to your overall health, putting you at greater risk of developing certain debilitating conditions.

People with arthritis are no strangers to pain, swelling, and compromised mobility. These and other symptoms of arthritis might cause you to ditch physical activity and hit the couch instead.

But avoiding all forms of physical activity might do you — and your arthritic knees — more harm than good, according to MayoClinic.org.

You might need to adjust your expectations and monitor yourself more closely, but abandoning physical exercise altogether can actually lead to an increase in knee pain and a further decrease in mobility.

Furthermore, cutting out physical activity altogether can be detrimental to your overall health, putting you at greater risk of developing certain debilitating conditions.

Instead of avoiding physical activity, do what you can to strengthen and stabilize your joints. According to the American Academy of Orthopaedic Surgeons, a sensible strength training program can help boost blood flow to your knees, beef up the muscles that support them, and help reduce the load that contributes to arthritis-related pain.

Warming Up

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Before performing strength training, engage in a five to 10-minute general warmup to increase blood flow to your limbs and joints and to warm up muscle tissue.

March in place, take a brief walk around the block or do gentle range-of-motion exercises, such as small knee lifts.

For more severe cases of arthritis, Dr. Ana Bracilovic, an arthritis specialist based in Princeton, New Jersey, suggests applying a warm compress to the knees to prep them for their strength-training workout.

5 Arthritis Friendly Effective Knee Exercises

Try these five arthritis friendly knee exercises next time you’re at the gym, or even at home.

Exercise 1: Isometric Quad Sets

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Isometric exercises involve no movement at the knee joint. To perform quad sets, begin by sitting or lying on the floor with your legs together and extended in front of you.

Place a rolled-up towel under your right knee. Tighten the muscles of your right thigh, pressing the underside of the knee into the towel. Hold the position for five seconds, inhaling and exhaling evenly.

Relax the leg briefly and repeat the exercise eight to 12 times before switching to the left leg. Complete a total of two or three sets on each leg.

Exercise 2: Mini Squats

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Mini squats work the gluteal and thigh muscles. For mini squats, stand with your back facing the seat of a chair. Position your feet shoulder-width apart and engage your core muscles to keep your spine stable.

You can extend your arms in front of you or cross them at your chest. Exhale and slowly bend your knees until you come to a sitting position.

Pause briefly, and then slowly straighten your knees and return to a standing position. If the chair is too low, pile several pillows on the chair seat to raise it to a more comfortable height. Repeat 10 to 12 times.

Exercise 3: Leg Extensions

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Like mini squats, leg extensions build upper leg strength. For leg extensions, lie on your back with your right leg extended in front of you.

To help with stability, bend your left knee and place the sole of your left foot on the floor. Tighten the muscles of your right thigh and raise the leg to the level of your bent left knee.

Hold the position briefly, and then slowly lower the working leg. Perform eight to 12 repetitions, and then switch legs. Complete a total of two to four sets on each leg.

Exercise 4: Seated Hip March

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Hip marches target the hips and thighs. To perform seated hip marches, sit on a sturdy chair. Engage your core muscles, press your shoulders downward and straighten your spine.

Shift your left foot back slightly, but keep your toes in contact with the floor. Slowly raise your right foot off the floor, keeping the knee bent. Hold the position for three seconds, and then slowly lower your right foot to the floor.

Repeat for a total of eight to 12 reps, and then switch legs. Complete a total of two to four sets on each side.

Exercise 5: Pillow Squeeze

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Work your inner thigh muscles with the pillow squeeze exercise. Lying on your back, bend your knees, planting the soles of both feet firmly on the floor.

Place a pillow between your inner thighs, gripping it lightly with your knees. Engaging your core muscles to stabilize your spine, squeeze your knees and thighs together, compressing the pillow.

Hold the position for five seconds, and then relax your legs briefly. Complete two to four sets of eight to 12 repetitions.

Post Workout Stretches

To reduce post-workout soreness and to promote greater range of motion in your knee joints, follow strength exercises with light stretches that target the quadriceps, hamstrings, inner thighs and calves.

If you experience joint soreness from exercising, Bracilovic suggests putting ice or a bag of frozen peas on the affected area.

Keep in Mind

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If you aren’t currently physically active, speak to your doctor before getting started with strength training. MayoClinic.org suggests resting a day between workouts and taking an extra day or two to rest if your joints are painful or swollen.

Always listen to your body, and avoid exercises that appear to cause or increase knee pain.

Strength Training: Benefits of Building Strong Leg Muscles

Having lower-body strength makes it easier for a person to do everything from climbing stairs to playing sports, lifting things, riding a bicycle, walking, running and more.

According to WebMD, there are a number of benefits associated with strengthening leg muscles.

Having lower-body strength makes it easier for a person to do everything from climbing stairs to playing sports, lifting things, riding a bicycle, walking, running and more.

A person’s legs have quite a bit of the body’s muscle mass. When a person uses strength training to help build their leg muscles, they can burn calories as well as improve their overall health and many other things.

Lower Body Building

There comes a time during the journey toward physical fitness that the lower body must be worked. Many training experts advise people to not focus all their muscle development efforts above the belt.

The legs are where some of the body’s largest muscles are located. According to the Daily Burn, it’s not all about just looking good. Exercises that challenge a person’s legs will leave them with toned calves, powerful glutes as well as strong quads.

Cardio Workouts

This type of exercising is able to burn fat, but it also benefits the legs. When people focus on training their legs, they should use multi-joint compound exercises. This will burn more calories than just doing upper-body moves. It will result in a higher rate of fat loss.

This will happen from the release of hormones from lower-body training. According to Live Strong Magazine, a person’s leg muscles are so large; the hormonal response can help their upper-body muscle mass to be toned as well.

Osteoporosis and Arthritis

There are benefits to resistance training, as well as weight-bearing exercises on the lower body. It can help with managing or preventing the development of arthritis or osteoporosis. Many people use a form of weight training to maintain their joint health later in life.

This could involve stiff-legged deadlifts, leg presses as well as other leg exercises that will challenge a person. When someone is diagnosed with a joint or bone condition, it is important they talk with a physician, as well as a qualified trainer, prior to starting of any formal of training or exercise program.

Range of Motion

It’s important for a person to have the highest possible flexibility for their health. Everyone from Olympics weightlifters to people who regularly exercise as well as CrossFit athletes and more need to have mobile joints.

This enables them to maximize the strength and power output of their legs. Amateur, as well as professional athletes, need to learn correct movement patterns when they exercise.

Trainers recommend the squat and lunge to improve a person’s range of motion. Once a person knows the proper movements, they will be better able to increase weight and have more gains in their workouts.

Decrease Injury

When many people work on developing their lower-body, they know doing this could decrease the chances of them experiencing a serious injury.

Strength training for the leg muscles will provide stability in a person’s knee. The American Council on Exercise says this is the best way for a person to avoid experiencing a tear in their ACL.

People have also been able to use this type of training to recover from an injury and return to their exercise routine quicker.

Fat Loss

When a person wants to improve their metabolism, they should engage in lower-body resistance training. According to GQ Magazine, a study was done by Journal of Applied Physiology.

It showed that after approximately 90 minutes of heavy lower-body weight training, a person’s metabolism rates increased dramatically.

What was interesting in the research is that is showed a person’s metabolic rate remained high for hours after they were finished exercising.

It was shown to also enhance lipid oxidation hours after a person was done with physical activity.

Muscle Building Hormones

Journal of Applied Physiology and Occupational Physiology did a study that measured hormonal responses during lower-body resistance workouts.

During the research, participants had to do multiple sets and repetitions of squats withing a 90 second period. They were permitted a short rest time between sets.

Men experienced a dramatic spike in their testosterone levels. This type of heavy resistance exercise provided a similar experience with young as well as older men.

Better Digestion

Research conducted at the University of Washington showed that heavy lower-body training improved the ability of the GLUT4 protein.

This resulted in increased efficiency of a body’s insulin sensitivity. It improved the rate at which a person is able to absorb glucose.

This means that after a person is finished with their leg exercises, their body will be better able to repair and re-grow damaged leg muscles. Food will be processed more efficiently and won’t be stored as fat.

Improve Balance

When a person has to move quickly so they can avoid something coming at them, a well-developed upper body won’t help. Having lower body strength and balance could make it possible to avoid a bad situation.

Doing strength training for leg muscles will improve a person’s stability. It will increase their proprioception. This is a person’s ability to properly move their body in relation to objects around them.

This will help a person who participates in sports, plays physical games for exercise and more. Balance is essential for a person to maintain control of their body.

Conclusion

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As you can see, training legs is super important, probably the most interesting is the study that showed an impact of 90 minutes of lower body exercise on your metabolism.

Hope you learned something new that you can now apply to your workouts and fitness regiment.

Why You Shouldn’t Underestimate Joint Mobility When Building Strength

Joint mobility enables you to move a limb and other body joints in full range. Poor mobility in a particular part of the body can affect muscles far away from the affected joint.

Joint mobility enables you to move a limb and other body joints in full range. Poor mobility in a particular part of the body can affect muscles far away from the affected joint. For instance, when the mobility of your feet is compromised, the effect may cause shoulder stiffness.

Compromised joint mobility results from inactivity or performing exercises that restrict joint mobility. For instance, the hamstring and hip flexors shorten in people who major in running.

Furthermore, weightlifters that practice on lifting weights at a restrictive movement stand a risk of compromised joint mobility.

Most people tend to underestimate joint mobility when exercising. However, orthopedic sports professionals have found out that when working to build your strength, joint mobility should be a priority factor.

Here are reasons why you should consider joint mobility when exercising.

Joint Mobility Reduces the Risk of Injury

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According to physiotherapists, an improved range of movement helps to reduce muscle strains that cause pain during exercise.

Before any workout, it is recommended that you start with joint mobility exercises as part of the warm-up session. The warm-up will increase joint and muscle flexibility thus reducing incidences of injury associated with normal tension when exercising.

People with a Healthy Joint Mobility Have a Higher Range of Motion

Body flexibility is necessary for sports people and all people in general. Improved joint mobility is important in body movement and agility.

Indeed, the more your joints bend, the more your body turns easily at any joint. Muscles around a joint shorten due to disuse.

Improved Workout

Poor joint mobility may affect your ability to exercise. This is because stiff joints can make strenuous activity challenging and painful.

Regular joint mobility exercises help the muscles and tendons to adapt to stress. With the exercises, the muscles can withstand the natural pressure even if you increase the intensity or frequency of exercise.

Pain Management

Improved mobility can help in managing lower back pain, knee pain, and pain resulting from arthritis. Frequent mobility exercises alleviate muscle stiffness while enhancing the body’s ability to lubricate joints.

Muscle strains emanating from stiffness and poor joint lubrication are the primary causes of pain. Stiff ligaments tear when involved in a strenuous activity, which is the reason why most people experience joint pain after undertaking a strenuous activity.

Improved Flexibility

Joint mobility contributes to body flexibility. Inactivity and restricted movements contribute to muscle stiffness. Inactive people may experience atrophy, a medical condition that causes muscle wasting and pain.

Joint Mobility Facilitates Independence during Old Age

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Joint mobility deteriorates with age. At a youthful age, a person can comfortably squat and quickly engage their muscles. However, senior citizens may find it painful and hard to sit, bend, or perform activities that involve stressing a joint. With proper joint mobility, an elderly person can carry out most activities independently.

Joint mobility exercises focus on improving the mobility of all joints ranging from the joints in the fingers, knees, spine, hips, ankles, neck, elbows, and the wrists.

To reap the benefits of joint mobility, one needs to identify the workouts that increase the flexibility of major joints in the body. The best exercises should increase;

Ankle Mobility

Ankle mobility exercises aim to improve the range of motion in the subtalar joint, inferior tibiofibular joint, and talocrural joint.

Ankle mobility exercises increase knee mobility while also reducing the chances of knee injuries during sports.

Hip Mobility

Hip mobility exercises are done to improve the flexibility of your hip joint by increasing the movement of the hamstring and gluteus muscles.

The hip joint supports body weight. Stiff hip movement can impact your ability to perform various exercises like sprinting and changing direction.

Spine Mobility

The backbone is made of small bones joined by ligaments. The spine is high bending and controls the ability to run and undertake other body movements.

Therefore, weak spine mobility can hamper body movement. Spine stiffness may cause a bad posture and back pain.

Shoulder Mobility

Shoulder mobility is crucial as it makes it possible for a person to regulate hand movement. The shoulder joint works in conjunction with the shoulder blade.

For this reason, during a workout, it is important to carry out exercises that can engage both the shoulder joint and the shoulder blade.

Undertaking any of the joint mobility exercises, the body responds by producing the synovial fluid that lubricates the various body joints. When a joint is poorly lubricated, the exercise may be accompanied by pain at the joints.

Furthermore, joint mobility exercises help in keeping the muscles around the joints active and energetic. For this reason, the joint muscles can withstand the strain of a higher intensity.

Parting Words

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Before any workout, it is recommended that you speak to experienced physiotherapists to suggest some of the exercises that facilitate joint mobility.

Despite the fact that most types of exercise are important, exercises that do not incorporate body mobility may end up causing harm to the person exercising.

Just like any exercise, a full range joint flexibility can only be achieved when one undertakes the right workouts regularly.

10 Strength-Building Strategies That Will Never Die

Whether your goal is to run faster, weigh less, or hit harder, strength is the key. You see strength doesn’t just involve muscle size and capacity.

Whether your goal is to run faster, weigh less, or hit harder, strength is the key. You see strength doesn’t just involve muscle size and capacity.

The stronger you get, the more your overall athleticism improves, which transforms the way your body functions while active or at rest. If you want to reach your fitness goals, then strength training is the way to go. Follow these ten tips to start feeling stronger and fitter than ever before.

1. Practice the Classics

The shoulder press, deadlift, squat, and bench press are notorious as the most classic strength-building techniques. Incorporate these classic exercises in all of your strength workouts to get the biggest benefits.

The row and chinup are also beneficial moves, but they need not be the focus of your program. Rather, these two should be assistance lifts that serve as a complement to the bench and shoulder press. Incorporating both will help you train your pressing and pulling muscles in balance.

2. Use the Right Equipment

Too many people get caught up in the newest fad equipment when the basics offer the greatest payoff. When it comes down to it, the barbell is most important, followed closely by the dumbbell.

Everything else is just extra. It may offer some benefits, but it’s not absolutely essential. For the most effective workout, begin with barbell exercises, including the four classics mentioned before.

Barbells allow you to lift the greatest amount of weight, and lifting heavy is the most essential step for increasing your strength. After you’ve completed your heaviest strength training exercises, you can proceed to dumbbell and bodyweight exercises.

3. Focus on Control

Instead of complicating your program with specific rep speeds or complicated rhythms, just keep it simple and focus on control. Don’t worry about counting anything besides the reps in your set.

Focus on lifting and lowering your weights with control, holding for a count of one at the top of the set. Worrying about a complicated rhythm can cause you to reduce tension on your muscles or lift varying weight. The only way to make sure you increase your strength is to consistently lift heavier loads.

4. Track Everything

Keeping track of lifts and reps will help you set goals for progress. Make sure you write down all of your exercises, reps, and sets. Then work to constantly increase those numbers.

5. Keep It Short

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You don’t need to work out for hours on end to see progress. In fact, keeping your workouts short will actually help you take advantage of hormonal surges to get the most build from your work.

Keep it to around three or four lifts per workout. If you try to do many more than that, you’ll end up giving half-effort somewhere and lose the benefit of your workout. Focus on incorporating one main lift (one of the big four classics) and one or two assistance lifts.

Following those exercises, you can incorporate core or specialty work focused on your goals. Anything beyond that will only reduce your results.

6. Count to Five

For the most benefit, you should cycle through different rep ranges. Sets of five seem to be the “magic number,” though, offering the best combination for building muscle and gaining strength.

Particularly if you are working through one of the big four moves, you’ll often find that your form begins to suffer much beyond five anyway.

7. Gradually Add Weight

People often hit a plateau and stop gaining when they have been going too heavy for too long. Leave your ego behind and follow this strategy instead.

Do your heaviest lifts with 10 percent less weight than the heaviest you can lift for the given rep and workout. Then with each session, increase your weight gradually.

Do not add more than 10 pounds with each workout, though, and stick with the same lifts.

8. Don’t Forget Cardio

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If you want to be lean and healthy, cardio is a must; however, you need to do it right. Long-distance running or cycling actually causes too great of a breakdown of muscle tissue.

Instead focus on doing cardio in short, quick bursts to get stronger and leaner. Running hills is one of the best strategies. Select a moderately steep hill and sprint up it.

Then walk balk down. Once you feel ready, go again. Your first go round, only do half as many sprints as you think you can, and then add two sprints with each workout.

9. Keep Things Balanced

You don’t want to be lopsided, so it’s important to keep everything balanced. Anything that you do on one side, be sure to do it on the other.

You don’t have to do it in the exact same workout, but you should make it in the same week. And keep your exercises in a ratio of two-to-one between your pulling and pushing movements.

10. Watch Your Form

While you probably know how to do the big four, there are probably a few tweaks you can make to get more out of each one of them. In your squat make sure to push your hips all the way back and squat low.

Keep your stance narrow in your deadlift, and keep your back straight. For your bench press, make sure you pull your body off the bench as you move forward and arch your lower back as your butt comes back down.

In your shoulder press, flare your lats to be able to use the greatest amount of weight.

Final Verdict

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These strategies will not only allow you to lift heavier, they’ll also help you build the most strength. Whatever you do, don’t over complicate it, and stick to the basics.

Why Squats Are the Best Strength-Building Exercise for Your Legs

If strong legs are the goal, squats are the answer. Not only are they a common movement we utilize every day, they are also an efficient movement and almost endlessly customizable to your specific requirements.

There’s no doubt about it; If strong legs are the goal, squats are the answer. Not only are they a common movement we utilize every day, they are also an efficient movement and almost endlessly customizable to your specific requirements.

You would be quite hard pressed to find a movement that strengthens your legs more succinctly and easily.

Though they should be approached with proper care and technique to ensure knee health, a squat is a straightforward movement that can easily be incorporated into your strength training program, regardless of your age, weight, or access to gym equipment.

An Everyday Movement

There are many people in the fitness world who harp in the dangers of squats, particularly about how the movement can damage the knee joint if not performed with care.

While this is certainly true, it is important to remember that squats are not some scary monster lurking in the back of the gym. In fact, you’re already doing them and have been doing them all your life.

A healthy, able bodied person will do at least a couple of squats, or squat like movements, every single day. Any time you sit down in a chair, or when you lower your body while maintaining a straight back, you’re performing the essential movement of a squat.

Picking Stuff Up

You will also do so when you stand up from the chair. A squat is also present each time we go to pick something up off the floor. From babies to boxes, proper lifting technique demands proper squatting form to avoid injury to the back and knees.

What this means is that when you begin squatting in the gym, the effects will become immediately present in your daily life. You will feel stronger and be able to lift things with more ease, both in your workout and at home.

Consistent squatting, and strength training in general, will lead to greater mobility throughout your life. It is also worth mentioning that stronger, sexier legs will leave you feeling more confident, especially during the summer months spent in shorts and bathing suits.

A Compound Exercise

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While there are some people who enjoy spending hours in the gym pumping iron, most would prefer to get in and out quickly and spend their free time elsewhere. In these moments, efficiency is the name of the game.

When choosing your strength training strategy it is important to remember that the more muscles you can work at the same time, the fewer exercises you need to perform. You want to look for compound exercises and this is where squats come in.

Engages Multiple Muscle Groups

The squat is a compound or multi-joint exercise, meaning that it is one movement that engages multiple muscle groups at once.These muscle groups include the hamstrings, located on the underside of your thighs, the quadriceps, the tops of your thighs, and the gluteus maximus, your rear, as well as smaller muscles in your hips, calves and ankles.

When you first start squatting, you may end up with sore muscles you never knew you had to begin with.

While squats are primarily a lower body exercise, you will also be working several surprising muscles, like the erector spinae group. These muscles span the length of your back along the spine and do not contract during the squat movement in the same way your thighs do.

Instead, the erector spinae assist in stabilizing your spine and will get stronger every time you squat. This leads to better posture and balance and, ultimately, less back pain.

Endless Variations

What really sets the squat out from the seemingly endless ocean of leg movements and machines is the fact that it is an exercise that is almost infinitely customizable. It doesn’t matter how strong, weak, old or young you are there’s a squat variation you can do today.

You do not even need a gym membership or any equipment to start squatting. Doing a few sets of simple, well-executed body weight squats every day can help you set the groundwork for a stronger lower body.

Switching Things Up

When these become too easy, or too boring, you can use the same movement but with a couple of slight changes. There are a few different ways to vary your squats, and each of theses variations can be done alone or in tandem with another variation.

You can add weights, like the goblet squat or the barbell squat, to improve your overall strength and muscle tone. You can also alter your leg positioning, like the pistol or sumo squat, to help zero in on different muscle groups.

There’s also the jump squat and squat jacks that can add a cardio element to your lifting sessions to help burn more calories. Finally, there’s the front-facing wall squat which will put your balance skills to the test.

Final Say

Whatever squat you choose, you can be sure that you will be performing the best movement possible to improve your lower body strength.

Make sure to incorporate properly executed squats in your exercise routine to reap the benefits.