Pushing yourself to lift as heavy as possible all the time is dangerous and unproductive. The Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and trainer Mathew Forzaglia, NFPT-CPT, founder of Forzag Fitness, explain three smarter approaches for you that are still gonna let you build strength, still gonna let you push your limits, and in the long term, they just may help your max lifts too. Watch more Men’s Health Muscle videos HERE:
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Resistance training is a good way to improve your overall strength, endurance, and muscle tone. It also helps keep you injury-free. You can start a strength training routine at any age. The CDC recommends doing at least two days of muscle strengthening workouts each week.
You can use free weights, exercise machines, or bodyweight to perform resistance exercises. Some of the best ones involve compound movements, which combine several muscles into one unit. These types of movements improve your balance and coordination.
A circuit-like exercise program, which lasts for twenty to thirty minutes, can be a great way to increase your cardiovascular performance. Getting the right amount of rest will help you get the most out of your workout.
There are many different types of exercises to choose from, but you should choose ones that involve the most benefits. Choose exercises that incorporate the main objectives of your strength training plan. Those objectives may be to improve your cardiovascular health, to build specific muscles for sports, to increase your muscle mass, or to get better flexibility.
One of the most important advantages of strength training is to improve your bone density. As you get older, your bones become weaker. Fortunately, there are steps you can take to reverse this process. In fact, researchers at the Buck Institute for Research on Aging in Massachusetts found that two strength-training sessions per week can reverse the effects of cellular damage that occur in the elderly.