How to improve Muscular Strength- Benefits, Exercise and Tips

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What is Muscular Strength?

Muscle strength is defined as the ability of a muscle to move or lift any object. It is measured by how much weight you can lift by that particular muscle or how much force you can exert with that muscle. The more you can generate force, the more will be your muscular strength. Your Muscle fiber size and endurance are the ones responsible for your muscular strength. You can increase your muscle strength by training them hard regularly with the help of exercise, sports, or other physical activities. For example, you can do weight lifting, resistance training, running, squats, pushups, etc to develop muscular strength and endurance. There are many of you who still think that muscle strength and Endurance are the same things. Let us explain this dissimilarity.

Muscular Strength Vs Muscular Endurance

As mentioned above, muscular strength is the amount of weight you can lift with the help of your muscles. Muscle Endurance refers to the ability to how long you can hold that weight or how many times you can lift that amount of weight without getting tired. If we talk about the gym, performing more repetitions with lighter weights helps you to increase your endurance while performing fewer repetitions with heavy weights can build up your muscular strength. However, to get a fit and toned body you should focus on both muscle strength and endurance.

Benefits of Increasing Muscular Strength

  • Muscles Help in Reducing Extra Fat
    Calories are the source of energy for your body. Your body gets these calories from the healthy foods and supplements we eat on daily basis. But, when you intake more calories or energy without utilizing it, the body stores this extra energy in the fat cells. On the other hand, when you do intense strength training, muscle cells in your body use the energy stored in the fat cells which result in calorie burn. In short, the more you gain lean muscles the more you will increase your body’s energy requirements and to fulfill these requirements body will burn those extra calories. So, if you’ve been struggling with obesity starting a muscle gaining program can help you shed those extra fats.
  • Improves Bone Health
    Your body won’t develop bone unless you give it an appropriate reason. Along with muscle mass, weight lifting can help you to increase bone density too. Muscle-building training puts stress on your bones and makes them stronger. Similarly, if you don’t build up or losing muscles your bone density will decrease too.

  • Builds Strength and Stamina
    Having Muscles make you stronger physically and help you in many day-to-day activities. With a few months of strength training, your body can be toned and can handle heavy workouts with less recovery time. Having muscle strength also impacts your day-to-day activities. For example, you can move up the stairs without getting tired or you can carry heavy equipment or products with your bare hands.
  • Decreases the Risk of Injury
    Building up muscles can prevent you from fatal injuries. For instance, a strong core increases your balance and coordination of muscles. Researchers have seen that People who do strengthening exercises have stronger bones which reduce the risk of osteoarthritis, broken bones, and tendon sprains. Almost every athlete does muscle training to improve themselves physically and to reduce the chances of injury.
  • Improves your Physique
    Whether you are a man or a woman, one thing you should know is muscles look more attractive than fat. Having muscle mass not only makes you feel better mentally but also improves your physical appearance. Muscle gives your body a toned look and your clothes will fit better.

Exercises to Increase Muscular Strength

The best way to develop your muscle strength is to do a workout that includes full-body training. You can do it by following either a strength training program or bodyweight exercises. Strength training is also called weight lifting training. Doing these workouts three times a week is enough. Here are some of the compound exercises you can do to build up your muscle strength.

1. Pushups
Pushups are one of the most effective exercises for muscle strength as it target a large group of muscles. Moreover, you don’t need any equipment to perform this. Pushups put a strain on your triceps, chest, arms, and shoulders. These are also helpful in making your core strong. If you are a beginner, doing pushups can help you greatly increase your muscle strength.

2. Squats
Squats are very helpful in building your core muscles and lower body strength. It helps you to train your legs, thigh, calf, and core muscles. Adding this exercise to your training program not only increases lower body strength but also promotes testosterone growth which is very helpful for muscle building. For those struggling with weight loss, adding squats to their routines can boost up the calorie burn rate.

3. Deadlift
The deadlift is a highly effective weight lifting exercise in which you lift a barbell from its ground position. Deadlift trains more muscles than any other exercise. Deadlifts bulk up our traps, glutes, forearms, tendons, bones, etc. Moreover, it also targets muscles that are responsible for your posture and help you to stand straight during regular activities.

4. Pull-up
If you want to work on your back muscles, then pull-ups are the best for you. Pull-ups work your traps, spine erectors, arms, and shoulder muscles. Doing pull-ups can increase your upper body strength. Like push up, you can also do this at home as the only thing you need is a barbell bar.

5. Leg press
The leg press is resistance training and a most effective exercise for building strength in leg muscles. It is performed on a leg press machine. Leg press works out your quadriceps, hamstrings, calves, and Glute muscles. One of the main reasons to add leg press to your muscle-building routine is that it is a compound exercise which means it engages multiple muscles simultaneously. If we talk about day-to-day benefits, strength gained from leg press helps you jump higher and run faster while reducing the risks of injury during physical activities.

6. Planks
A plank is a bodyweight exercise that strengthens your core muscles. Along with the core, the plank also works out your shoulder and upper back muscles. Having strong core muscles improves the posture that helps you to perform exercises in a proper way. Plank can be done in many variations for example side plank, star plank, reverse plank, etc.

Injury Prevention Tips during Strength Training

When it comes to muscle strength, the most important tip from Detonutrition, that you must keep in mind is to “Not Hurt Yourself” during strength training. Injuries during workouts can be fatal and may become an obstacle to your fitness goals. Here are the following tips you should look to prevent yourself from injuries:

  • Remember to Warm-up:
    Before initiating any workout, it is important for you to do some stretching exercises. A warm-up session usually includes low-intensity and light exercises to increase the flow of blood in your body which helps in stretching and loosen your muscles to perform better. You can do a little cardio, stretching exercises, cycling, jogging, etc to warm up your body.

  • Give a Slow start:
    If you are starting your gym routines after a long period of time, it’s better to give your body a slow start. You may want to start your routine with the level you left but your body may not be ready for that. There’s a good chance that you may get an injury from overstraining your muscles. Instead, you should start with lifting light weights. Once your body gets adapted to it, you can go for intense workouts or lifting heavyweights.
  • Incorrect Form:
    One of the common reasons for injury during weight lifting or strength training exercises is poor exercising technique or posture. Performing heavy exercises without the right technique can rip your muscle or tear your tissue quicker than you thought. Lifting too heavy equipment or lack of knowledge is usually the main reason behind your improper posture and techniques. So, you should only lift the weight your body can hold longer. If you’re having doubts about muscle movements in any specific exercise, ask your trainer to guide you in the right way.
  • Poor Nutrition:
    Whatever your fitness goal is, nutrition plays an important role. If we talk about gaining muscle strength, you should eat nutritious meals a couple of hours before a workout. Consuming foods that are rich in protein increase and develop muscle mass. Besides this, performing in a weak condition or not having enough strength can result in a fatal injury. To boost the results or to achieve your desired physique in less time, you should consume Muscle Building Supplements. These supplements are also very helpful for those who have low appetite levels.
  • Listen to your Body:
    You should analyze if your body can perform the exercise or don’t. Sometimes overtraining can result in a serious injury. A little soreness is normal but if you’re feeling pain in muscles or joints, it’s better to give your body enough time to recover. You can also opt for Muscle Recovery supplements to boost your recovery time. If the problem still persists, consult your doctor.

Conclusion

Training your muscles regularly helps them grow bigger and increase muscle strength. Having high muscle strength and endurance can help you perform better and longer in both gym and day-to-day activities. Weight lifting and strength training are the two trainings that will help you to increase your muscle strength and size. You can do these workouts 3-4 times a week. Having great muscular strength also helps in burning more calories. However, you should always take precautions during workouts to avoid fatal injuries.