While the improving strength training isn’t new, it has become exceedingly famous in the last few decades. Everyone wants to be physically fit, and people have become more health-conscious than ever before. Working out frequently not only makes you more attractive physically but also enhances your overall physical and mental well-being.
While there are some people who work out to look good or feel good, others do it religiously because it’s an important aspect of their professional life. We are talking about professional athletes. Working out is more than just losing weight or making abs. It helps them build strength and muscle that is essential for their sport.
However, not everyone has the time and means to invest in the gym and work with their coaching or equipment, which is why we have consulted some of the finest Vancouver strength coaches to round up the best techniques to improve strength from the comfort of your home.
- Exercises to Do at Home
The following is a list of the most effective workouts that help with strength enhancement:
Push-ups are one of the best ways to increase upper body strength, and this exercise can be performed anywhere without equipment—Push-ups work on your arm, back, and chest muscles. If you are just starting out and find it difficult to do push-ups, then you could begin by leaning against a vertical background such as a wall or door. Once you get the hang of it, you could move on to doing push-ups on the floor.
Squats are a very well-rounded exercise as they work on the overall muscular mass of your body. Squats mainly target your legs and the muscles in your back. Squats also engage your core muscles and build your thigh muscles as well.
Crunches are another exercise that can be done very conveniently. This workout enhances the muscular strength in your core and mid-section of your body by focusing on your waist. Crunches are highly effective in gaining muscle and strength in your abdominal region.
Dips are an efficient and challenging workout since you elevate your entire body mass. It is important to make use of your entire length and extend as far as you can during dips. You could also get support from anyone who could lift your legs if you encounter any sort of difficulty doing a dip.
- Go the Extra Mile
While the most common method of upping your game at the gym includes adding more weight to your routine, it might be a bit of an issue while working out from home. However, our highly trained Vancouver performance coaches have suggested the convenient solution of increasing the number of reps.
The goal is to indulge your muscles in a hard workout, and it can also be achieved without equipment by making them work longer. It is advised to complete a set when you feel around seventy percent drained. Aiming for a high rep count that includes around fifteen to twenty reps will definitely enhance your muscle strength and improve your stamina.
However, you must proceed with caution, and if you are not used to the excessive workout, then you need to build it up with time. You can start off with ten reps in the first week and then move on to fifteen in the next and twenty in the week after that. Taking things slow will keep you safe from any sort of muscular damage or injury.
- Making Weights at Home
For someone who is used to working out at the gym with weights, we can understand how hard it can be to work out without them. If you have weights at home, then you’re all set, but if you don’t have them, then it’s time to get creative as we are putting our Vancouver sports and conditioning knowledge at your service by teaching you to make your own weights at home.
We’re sure that you must have a few weights lying around your house at this very moment. We aren’t talking about your everyday soup cans. We are talking about something heavier such as water and alcohol bottles. Your milk containers could also be heavy enough.
The key is to look for things that are either made from a heavy material or ones that have ample space to be filled with a lot of water. Furthermore, if you have small containers with little space, then you could fill them with something heavier than water, such as concrete and pebbles.
- You Are What You Eat
We might be talking about your diet at the end, but it is the most important aspect of your entire routine. According to research, your workout routine will only increase your strength by twenty to thirty percent, while your diet takes the major chunk of seventy to eighty percent. Therefore, it is important to consume a well-balanced diet with no refined carbs, minimal sugar, and plenty of good fats, also known as unsaturated fats.
One must also be mindful of their water intake as athletes and people who work out regularly sweat more and lose more water. They should have at least 12 to 14 glasses of water per day, and having water or any citrus fruit before your workout can help with muscle cramps during intense training.
Furthermore, you must pay attention to your protein intake, and when you take it, it is of utmost importance. As per research, proteins build muscle, and post workout protein intake is the most effective since that’s when your muscles are recovering from the wear and tear of your intense workout session. Having a protein-rich meal or drink after a workout helps with the muscle repairing and builds them stronger than before.
It is remarkably easy to develop muscular strength at home without the use of costly workout equipment. You just need some innovation and a determination to exercise daily. Following the recommendations of the Saltus Academy professionals will improve your strength and enhance your regular performance levels to the standard Saltus performance level.