Strength training workouts- During my last vacation, I went mountaineering with a group of friends. I maintained a faster pace than everyone else in the group, and I was able to climb to the top of the mountain effortlessly.
Do you know why? I build my stamina and endurance with strength training workouts.
If you find it challenging to walk for 10 minutes without gasping for breath, you need body strength training exercises that will boost your endurance and stamina.
Workouts shouldn’t merely be about burning body fat, lifting butt and boobs, or toning your abs. Although cardio workouts could train your strength, specific exercises build stamina and endurance.
Most women try to avoid stamina-training exercises because they are scared of bulking up. Luckily, you don’t have to build massive muscles due to strength training exercises.
You need to have a selection of a few exercises. Strength-training offers quite some health benefits that are of immense value to a healthy life.
Health Benefits of Strength Training Workouts
- Strength development: The primary goal of strength training workouts is to make you stronger and fitter. With these exercises, you develop an overwhelming muscle strength, which makes it easier for you to go about your daily activities.
- Protection of bone health and muscle mass: According to Harvard Medical School, aging causes a declining muscle mass. This often happens after the age of 30. A reliable solution to declining bone and muscle mass is to engage in some strength training workouts. A research study published in October 2017 in the Journal of Bone and Mineral Research showed that resistance and impact training improved strength in women that have a low bone density at their postmenopause stage.
- Weight loss: Just like aerobic and cardio exercises, resistance training goes a long way in shedding excess body fat. Strength training increases your resting metabolism. This means that your body burns calories when you’re just going about your day and not exercising. In November 2017, a journal recorded that dieters who did strength training exercises lost most fat than those who did only aerobic exercises.
- Improved balance, coordination, and posture: The easiest way to maintain a good balance is through strength training.
- Strength training workouts help to manage arthritis pains and improve glucose control in type 2 diabetes patients.
- A study also confirms that sessions of resistant training help old ones to sleep better.
- Exercises that build stamina and endurance also boost your energy level and your mood.
10 Full Body Strength Training Workouts
Resistance training offers you numerous health benefits that make you keep a healthy life. Luckily, they are easy to include in your workout plans.
You don’t need a gym membership or costly weight machines to have your strength training workouts.
You can squat on a chair at home, do push-ups, planks, or other movements that require you use your body weight as resistance. Below are some strength training workouts that will increase your stamina and endurance.
1. Dumbbell Squats
Squats are basic resistance training exercises. Coupled with dumbbells or barbells, squats moves are excellent for building stamina and endurance. Dumbbell squats strengthen the muscles of the upper body and lower body if done well.
- Stand firmly with feet slightly apart
- Make your back straight
- Take two lightweight dumbbells in both hands
- Then, bend the arms at the elbows holding the dumbbells near your shoulders with your palms facing forward
- Bend your knees and squat to a sitting position
- Simultaneously lift your hands overhead
- Hold for and return to the first position
- Do 15 reps
Deadlifts are also intense strength training exercises. This exercise works efficiently to build stamina even as you squat down to pull up weights.
Deadlifts are full-body strength training routines that build all the major muscles in the lower and upper body.
- Stand with your feet hip-distance apart
- Grab a barbell while keeping your back straight. Hold it at hip height
- Bend your knees a little and lower the bar till it touches your shins
- Don’t move the bar. Keep it over your midfoot
- Keep your back straight. Do not squeeze your shoulder blades or drop your hips
- Wait a while
- Then, pull back slowly, bringing the bar the initial hip height
- Do 12-15 repetitions
3. Bicep Curls
Bicep curls are done by lifting dumbbells while standing with a powerful underhand grip. This move effectively works on the major upper body muscles and helps build stamina.
- Stand with your feet slightly apart
- Hold dumbbells in both hands
- Bend your arms at the elbows and bringing them up towards the shoulders
- Hold the position for three seconds.
- Return to the first position
- Do 15 repetitions.
4. Plank Raise
Plank exercises are not indispensable when you need to improve your physical stamina and endurance. The plank raise is a resistance training that strengthens you and improves your body balance.
- Begin in a forearm plank position
- Balance on your forearms and make your body form a straight line.
- Wait a moment
- Slowly raise your hips upwards, making a V shape.
- Hold and return.
- Do 15 repetitions.
Push-ups are famous moves that increase your stamina and endurance. So, if you’re always sidelining this exercise in your workout routine because of the energy it demands, now is the time to start building your body strength.
- Get into a push-up position
- Making your body parallel to the floor, place your hands firmly on the ground and directly under your shoulders.
- Tighten your core muscles and lower your body until your chest touches the floor.
- Don’t let your butt dip or stick out at any point during the move.
- Return your body to its starting position.
- Do 10-20 repetitions.
6. Dumbbell Lunges
A lunge is a form of primary movement patterns, such as walking up and down the stairs, up and downhill, or merely walking. You can perform simple lunges or use dumbbells to build up more strength and stamina.
- Stand with your feet hip-distance apart.
- With your hands hanging to the sides, hold dumbbells in both hands.
- Stride forward with your right leg and bend at the knee.
- Form a 90-degree angle to the floor with your knee as you lower into the lunge.
- Keep your hands on both sides of your body.
- Hold the position for few seconds and return to the initial position.
- Repeat the same move for the left leg
- Do 15 reps.
7. Bent Over Rows
The bent-over row is another excellent strength training exercise that works effectively on your core strength. While pulling up the barbell or dumbbells to your torso, the weights in your hands draw you away from your center of mass.
The dumbbells pull you forward and off-balance as you push yourself against gravity to stay steady. It’s a fantastic workout to improve your endurance, agility, and balance.
- Hold dumbbells in each hand at hip length.
- Bend your knees slightly with your back straight
- Bring your torso forward until your back is almost parallel to the ground
- Keeping a stiff back, raise the dumbbells towards you
- Squeeze your back muscles in this position.
- Hold this position for 3 seconds and gradually lower the dumbbells to their starting position.
- Do 15 reps.
8. One Arm Kettlebell Press
The one-arm kettlebell exercise works the muscles of your torso, shoulders, and hips. This exercise allows for a stable core and also encourages movement in the shoulders.
The impact of this move is felt more in your torso than in any other part of your body. Rather than use kettlebells, you can use a dumbbell to do this.
- Begin by maintaining a square stature
- Then press the kettlebell and ensure your shoulders are down with your lats engaged.
- Ensure that your biceps are not close to your ear
- Now pull the kettlebell back down to the rack position
- You should make sure you maintain a long spine throughout this routine.
- Do four reps
9. Jumping Jack
This fun exercise engages all of your muscle groups at once. Jumping jack exercise improves your flexibility, stamina, coordination, and endurance. Apart from the fact that it is an excellent move for weight loss, it also tones your muscles perfectly.
- Stand straight placing your feet together and your hands by the sides
- Jump up, spread your feet and put your hands together overhead
- Jump again and go back to the initial position
- Do 20 reps
Resistance training not only boosts your stamina and endurance, but they also make you look better, feel better, and live longer. So what are you waiting for? Get started now with a full workout program that includes strength training.
For people suffering from certain health conditions, you should consult a medical practitioner to know the kind of workouts for strength training that is best to meet your needs and abilities.
If you have any health issues, do not hesitate to ask your doctor the type of strength training that best meets your needs and abilities.
You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.