Strength training, also known as resistance training, is a way of building muscle strength or size by contracting your muscles against an external resistance.There's more to fitness than tedious cardio. Here's why strength training needs to be a part of your workout routine.
If you belong to a gym or have access to a few sets of dumbbells, use the Strength Training Equipment at your disposal for more effective and efficient workouts. Or for those working out at home, a set of adjustable dumbbells, a suspension trainer such as a TRX, and some resistance bands can help you level up your strength training.
Resistance bands: Similar to oversized rubber bands, resistance bands are strips of elastic that come in a variety of shapes, sizes, and thicknesses. In general, the thicker a resistance band, the more resistance it provides (mimicking the feel of a heavier weight). They're lightweight and easy to transport, making them ideal for at-home workouts or travel
Dumbbells: A dumbbell consists of a straight handle with two equally sized weights on each end, evenly distributing the weight. Dumbbells come in dozens of different weight options, as low as one pound and as high as 150 pounds.
Barbells: A standard barbell weighs 45 pounds and is about seven feet long, as does an Olympic barbell, and you can add weight plates as needed to reach your preferred weight. Some gyms may also have a 35-pound barbell that's smaller in diameter and only about 6.5 feet long; these lighter bars may be more accessible for beginners because there's less distance between the weight plates and thus less stability is required to perform any exercises. Other barbell variations include a hex bar, a safety squat bar, a multi-grip bar, and an EZ bar.
Kettlebells: Kettlebells have a bell-like globular shape, featuring a ball flattened on one end with a curved handle on the other. Unlike a dumbbell, the kettlebell's weight distribution is uneven and thus challenges your stability during strength training. Kettlebells are also ideal for complex or compound movements since the shape of the bell makes it easier to smoothly transition your hand placement.
Weight machines and cable resistance machines: Weight machines and cable resistance machines are mainstays in most gyms, and they allow you to safely move in fixed planes of motion. They typically engage only one muscle group at a time using a set range of motion.
