health benefits can be obtained

The Best Exercises At Home To Gain Strength


There are different types of muscular strength, and all of them are very important because depending on our sports goals, health, or our day-to-day, we should enhance one or the other.

Among the different types of strength, we find endurance strength, explosive strength, and maximum strength, but what are the real benefits of working muscular strength?

By maintaining strong muscles, we get a better execution of movement due to a good posture. In addition, strength exercises improve bone density, reducing the possible risk of osteoporosis or fractures while protecting our joints.

In addition, we manage to prevent injuries since muscles, tendons, and ligaments have less risk of damage, withstand work with greater intensity.

By enhancing the strength of specific muscles, such as the transversus abdominis, we help the internal organs to remain in their correct positions, improving intestinal transit, breathing, and posture in general. In short, the muscles involved in maintaining the work are well toned.

On the other hand, the greater the muscle mass, the greater the caloric expenditure since the basal metabolism rises, and the body will burn more calories even when at rest. For this reason, in weight loss training, strength must also be taken into account.

This type of training is also called ‘resistance’ training and is now considered an essential part of a fitness program. With this type of training, many health benefits can be obtained. For example:

  • Increased muscle volume or mass
  • Prevention and treatment of injuries
  • Cardiovascular benefits
  • Delay and even recovery in the process of bone loss
  • Reduced risk of obesity
  • Improved physical appearance

Strength can be worked with weights, for example, with dumbbells or dumbbell sets. Or with ‘self loads, i.e., the body’s weight provides sufficient resistance. It is often used to develop muscular endurance, as it allows the performance of many repetitions (20 or more). Of course. Some are more intense, and that the recurrences should be reduced since they displace a large part of the bodyweight, for example, barbell push-ups.

To start acquiring acceptable levels of strength, you can opt for easy exercises for beginners that use your weight or add light loads such as dumbbell sets; here are some of them.


It is one of the most complete and easy exercises you can do with your weight. It consists of lowering the trunk as if you were going to sit down, with your back straight and getting your legs at an angle of 90 degrees.

Strides or lunge

in this exercise, we will tone legs and buttocks. To do it well, you will have to stand upright, with your back straight and stride forward while the other portion descends, reaching the knee almost to the ground. The part that gives the step should form an angle of 90 degrees.

Bench Lunge

With this exercise, you can add more intensity to the stride. Use a low bench and bend until your knee almost touches the ground.

Quadruped leg raise

In a quadruped position, raise your right leg so that it is at a right angle and your foot is in flex. Do ten repetitions with the right and ten with the left and rest for 60 seconds.

Bridge or pelvic lift

To perform this exercise, lie down facing the ceiling with your knees bent and your feet flat on the floor. The position of the body should be diagonal to the floor. The hips will be lifted upwards, tensing the muscles of the abdominals and buttocks.

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