If you’re looking to get stronger, it can be easy to fall into the trap of thinking you need more equipment or that you need to invest more time in your workouts. Neither of these things are necessary, though; there are some great strength-building tips out there that can help you improve your strength in no time at all. Read on for ten simple ways to instantly improve your strength without bulking up too much or spending hours in the gym every week!
Get Stronger – The Basics
-Lift heavy weights. The heavier the weight, the more muscle fibers you will use, and thus the more growth hormones released by your body for muscle repair. In other words, lifting heavy things is a great way to get stronger.
-Practice good form on all exercises.
Practice Proper Form
A big mistake people make when lifting weights is using improper form. This is not only ineffective, but can lead to serious injury. To do a proper deadlift, you’ll want your back straight and the bar close to your shins. Bend down and grab it with a shoulder-width grip, then pull up by extending at the hips and knees until you’re standing straight. For the squat, stand with your feet shoulder-width apart and toes pointed slightly out.
Lift Heavy Objects
In order to build muscle, you need to use weights. While machines or free weights can be used, one of the best ways is by lifting heavy objects. This can be anything from a suitcase to a couch. It doesn’t matter what the object is, as long as it’s heavy enough that you have a hard time picking it up and putting it down without assistance. Once you start doing this on a regular basis, your muscles will grow stronger and more defined.
Do Free Weights Instead of Machines
Free weights provide a more natural movement and allow you to use your stabilizing muscles. Machines only focus on one muscle group, which can lead to imbalances in your body and difficulty in performing tasks that require multiple muscle groups at the same time.
Incorporate Variety Into Your Workouts
One of the best ways to improve your strength is by incorporating variety into your workouts. This will keep your muscles from plateauing and allow you to reap the benefits of a wider range of exercises. Plus, it’s much more fun!
Use Muscle Groups That Are Unrelated
The glutes, hamstrings, and quads are three of the most important muscle groups for everyday life. Muscles of the upper body are also essential for everyday living. The muscles of the upper body include the chest, back, shoulders, biceps and triceps. By taking a moment each day to engage these muscle groups you will feel stronger and more capable in all aspects of life.
Eat Enough Protein
Getting enough protein is an important part of building muscle, and all muscle requires amino acids, which are the building blocks for protein. For this reason, you need to make sure that you’re eating enough food with protein in it.
-Eat at least 1 gram of protein per pound of body weight each day.
-Your diet should consist of 20% healthy fats, 25% lean protein and 55% carbs.
Sleep Well, and Get Plenty of Rest
Sleep is vital for the human body and mind. When you don’t sleep well, your body isn’t able to repair itself and perform at the same level it could if you were rested. Plus, a lack of sleep can increase your risk of a heart attack or stroke. The best way to start improving your strength is by getting enough restful sleep every night. ##
Eat Enough Calories
Eating enough calories is one of the most important things you can do. If you’re not eating enough, your body will go into starvation mode and actually lose muscle mass because it thinks that food isn’t coming! This happens even if you’re working out and getting plenty of protein in your diet. So, make sure you’re eating enough calories every day, especially if you’re trying to build muscle.
Stretch at Least Twice a Week
A stretching routine is an important part of any exercise program. It can help improve your flexibility and range of motion, as well as prevent injuries. Stretch at least twice a week for 20 minutes each time. -If you’re new to strength training, start with two sets of 10 reps for four weeks before moving on to the next set.
-Hold stretches for 30 seconds or more if you want them to be most effective.
-Remember that the muscle being stretched should be relaxed during this process; it should not be pulled or jerked into place.