There is an absolutely enormous range of strength training exercises available to choose from. Strength training offers the powerful potential to challenge your muscles by providing resistance training. By performing strength training exercises a few times a week you can dramatically improve the tone and appearance of your muscles. If you stick to your resistance-training plan, you will quickly see results and gain lifelong health benefits.

There are many different strength-training exercises to choose from. Any exercise that applies resistance against which the muscle can exert a force is considered a strength training exercise. Some common examples include using weights or performing push-ups, leg presses, sit ups, yoga and so on. The goal of strength training is to target particular groups of muscles and to repeat movements until a burn or fatigue is felt. 15 repetitions are usually effective, even for very fit individuals. You may use hand weights or leg weights to further improve the effectiveness of your exercise movements. Start out slowly, by picking 5 exercises and performing 5 repetitions 3 times per week and gradually build up from there.

Lunges

Stand with your feet shoulder width apart and take one large and determined stride forward, bending your knee so that it lies parallel to your thigh and your shin. Slowly lower your knee towards the floor. Hold for a couple of seconds and then straighten your body. Repeat on with the other leg. Try to build up to 15 reps per leg.

Squats

Slowly bend your knees and lower your body until your thighs are level with the floor. Carefully return to an upright position with a controlled and fluid motion. 10 Reps.

Wall Push Ups

This movement is designed to strengthen your chest, arms, shoulders and upper back. Face a wall at arms length. Place the pal of your hands on the wall until they are laying flat and are at shoulder height. Keeping your back straight lean close to the wall and hold the move for three seconds and then slowly straighten your body up from the wall. The goal here is to use the weight of your body as a strong form of resistance. 5 reps.

Calf Raises

Stand on a step right at the edge and lower and raise your legs. You should feel a nice stretch along your calf muscle every time you lower your heel, but there should be no strain.

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