There are several reasons to perform activities to improve your muscular strength. Some people have jobs or hobbies that require them to lift heavy objects. Others seek strength because they compete in exercise or weight lifting competitions. Sometimes there is no specific reason other than wanting the benefits of better health, less stress and a faster metabolism. No matter the motive, muscular strength activities can be done by almost anyone and can be incorporated into almost any lifestyle.
Best Activities to Improve Your Muscular Strength
1. Weightlifting
Weightlifting is a type of muscular strength activity that encompasses strength training through means of different types of weights. These weights can include barbells, dumbbells, kettlebells, and weight machines. The way you train will determine the type of muscle you will develop – lean or heavy muscle. In either case, when you lift weights, you make tiny microscopic tears in your muscles. When these tears repair themselves, they make your muscles even stronger. As you get stronger, you will have to add more weight to keep making progress. However, you need to allow your muscles time to repair themselves or you run the chance of injury.
2. Calisthenics
This form of exercise uses your body’s own weight as a form of resistance and precise movement as a way to build muscle and strength. Minimal or no equipment is involved. Examples of calisthenics exercise include lunges, pushups, calf raises, squats and pullups. You can incorporate these exercise with other types of muscular strength activities to create a balanced workout.
3. Isometric Contraction Exercises
Isometric contraction exercises are comprised of activities in which the length of the muscle involved in the exercise does not change or move during the workout. In other words, the muscle contraction is static. This type of exercise works to strengthen your body by using your own weight, gravity and your muscles to create resistance without the use of outside elements or force. Examples of this type of exercise would be holding a squatting position against a wall.
4. Plyometrics
These exercises are energetic and involve quick and explosive moves to increase your strength. They can also improve your speed. Examples of plyometrics include single leg hops, burpees with squat down, jump up onto box, and jump legs out to a plank. Because of the intense movements involved, you should use caution and pay close attention when performing these exercises to reduce your chances of injury.
5. Aerobic Movement
There are several types of aerobic exercise. Besides structured aerobic classes, there are cycling, walking, running and jogging. An aerobic exercise is an activity that involves the use of the large muscles in your body. They are designed to increase strength and improve your heart health. When you add an incline like a hill, you boost your workout.
6. Partner Dancing
Dancing already provides a great cardio workout, but when you add a partner you take it to a whole new level. You have now made it one of the best and most fun muscular strength activities out there. When you dance with another person, you hold, twirl, spin and lift that other person. That means you are moving their weight around. So that you do not lose control and hurt your partner, you have to tense up your muscles and hold your positions. This builds muscle and strength.
7. Stair Climbing
Stair climbing builds strength and muscle by improving your endurance, cardiovascular health and muscle tone. Instead of taking the elevator, climb the stairs instead. When using a treadmill, set it with an incline. When jogging, take the route with more hills and valleys.
8. Rowing
Not everyone has access to a boat, but a rowing machine can provide the same workout. It provides an effective cardio workout while toning your muscles. Use caution when increasing resistance as you do not want to risk injury to your back. Make changes slowly and calculated.
5 Exercises to Improve Muscular Endurance
1. Planks
Lie flat, facing down with your chin up and your upper body held up by your forearms. Your legs should be flat, with your hips touching the floor. As you tighten your shoulders and lower back muscles, lift your hips off the floor. Hold for 30-40 seconds. Relax and rest for 5-10 seconds. Repeat 5 times. You know you have pushed yourself to best if your arms are shaking at completion of final rep.
2. Body Weight Squats
Stand with your feet shoulder width apart and your feet facing straight forward. Bend at your knees and lower yourself into a squatting position. Imagine you are trying to sit on a very low stool. Stop when your thighs are parallel with the floor and your knees are at a 90-degree angle. With your heels and using your glute muscles, push yourself back into your original standing position. Repeat 10 times for 2 reps. Remember to keep your abdomen tight and shoulders back. To make this one of the more difficult muscular strength activities, move your feet further apart.
3. Walking Lunges
Stand with your feet apart about shoulder width. Using your left leg, step forward and then lower your body so that your right back leg touches the floor. Push through with your front heel so you can stand back up. Do the same thing with the opposite side. Repeat 15 times on each leg. Keep your abdomen tight and shoulders straight.
4. Push-Ups
Lie flat on the floor with your stomach facing down. Push your body up into a plank and hold yourself up by your hands and toes. Lower your body back down, but only let your chest touch the floor. Immediately, push back up with the palms of your hands and lift yourself back into a plank. Repeat 15 times. If needed, you can start by supporting your lower body with your knees in lieu of your toes. Increase reps as you gain strength.
5. Sit-Ups
Lie on your back, flat on the floor. Your legs should be bent at the knee and your feet flat on the floor. Your hands should be behind the nape of your neck. Hold your elbows out to both sides. Using your abdomen muscles, pull your core torso up so that it almost touches your upper legs and thighs. Use your muscles, not momentum, to pull your body into positon. Lower your body back to its original position in a controlled manner. Repeat 20 times for 3 reps. Consider using an exercise mat to keep your back from rubbing on the floor.