Although it is always best to have a fitness trainer set up a strength training routine for you, sometimes you just don’t have the money for it. Or, perhaps you want to start to get results before you can get an appointment with one. Either way, it helps to know which muscles you need to work for the best physique building results.
So, if you’re new to the workout world, these are the nine muscle groups that you want your strength training routine to include, as well as some exercises you can use to work them:
- Chest (push-ups, flyes, bench press)
- Shoulders (deltoid raises, arm circles, back flyes with resistance bands)
- Back (dumbbell pullover, dumbbell rows, pull-ups)
- Biceps (bicep curls, hammer curls)
- Triceps (bench dips, triceps push-backs, overhead extensions)
- Abs (crunches, air bicycle, barbell rollout, side crunches)
- Thighs (squats, lunges, bench jumps)
- Hamstrings (leg curls, deadlift, leg raises)
- Calves (ankle circles with resistance bands, calf raises)
Each one of these groups is important to work if you want a body that is symmetrical in function and form.
Creating a Strength Training Workout
When it comes to creating a strength training workout, you can do this a couple of ways. For instance, you can do whole body strength training routines 2 to 3 days a week, or you can alternate upper and lower body parts every other day. Either way is fine, you just want to make sure you rest each set of muscles 24 to 48 hours between each workout so that you don’t overdo it and risk doing more harm than good.
Also, you’ll want to get enough protein to allow your muscles to heal quickly and effectively. The best time to refuel is after a grueling workout so be sure to have a high-protein snack within 30-minutes of finishing.
How is your strength training regimen set up?