Muscle Strength

When you pick up anything, you are using your muscles, whether it is a piece of paper, a gallon of milk or your child that you are lifting. While nearly everybody uses muscles in virtually the same way, those muscles can become stronger. But, it should be noted that muscle strength and muscle size are not mutually exclusive concepts. You can have strong muscles without building bulky muscles.

How a Muscle is Built

From the time we are in the womb, our body works to create certain structures using specialized cells. Some of these cells will become muscles, which can be made of either smooth or rough cells. Muscles grow as we do, stretching to match the growing length of the bones that they are attached to so that we can move our limbs, for instance. When we get exercise, especially strength training exercise, we cause damage to those muscles, little rips and tears that happen as we contract and stretch, stretch and contract. But, that damage is actually important because the body will go to work and repair all of the little tears which results in a slightly larger muscle.

This repair work usually takes place while the body is at rest, especially when the body is sleeping and can focus on the task. That is why it is crucial to take a day off between training or at least focus on another body part from day to day so that the repairs can be made.

Ways to Improve Muscle Strength

There are a dozen ways that you can use to improve your muscle strength, which you choose depends on a number of factors. Of course, the most common are with free weights, weight machines, resistance bands and the newer, suspension training systems.

Free Weights to Improve Muscle Strength

Free weights are a great way to get started and come in a range of weights from little one pound weights to the huge ones. There are adjustable weights that allow you to add or subtract weight plates on a bar. For a beginner, a set of dumbbells in a range of weights is all that you need. The benefit of these weights are that they can be used for a number of muscle strengthening moves and take up very little room. Look for weights that are dipped in vinyl which are more comfortable to hold and to lift. When you can lift a weight correctly and with proper form fifteen times, it is time to go up a weight. Look to go up by around five pounds each time.

Weight Machines to Increase Muscle Strength

There are a number of weight machines that you can use either at the gym or at home. When you work at the gym, you have the advantage of watching other people so that you have an idea of how to use the machine correctly. At home, you have the advantage of knowing that no one is watching you while you are working out. Weight machines can give you another advantage of allowing you to potentially lift more weight than you would have with free weights.

The disadvantages of the weight machines are the expense and the size. There are a few weight machines that use the body’s weight which are slightly smaller than others and can be folded to be stored.

Resistance Bands to Increase Muscle Strength

Resistance bands look like little rubber bands that can come with handles or without. While they may look completely innocent, they really can give a powerful workout, one that is very effective. They are great because they are usually fairly low priced and completely portable. Be warned though, you must pay careful attention to what you are doing when you use the resistance bands or you can seriously injure yourself. You also must make sure that you are inspecting the bands for any signs of damage or they can break while in use.

The Suspension Systems for Muscle Strength

Another way to improve muscle strength is with the suspension systems. This type of system uses straps and your own body weight to give you a work out. Like the resistance bands, these are portable and typically cost less than the average weight machine. But, before you buy them, make sure that you understand the installation process as well as how you will be using them. You might also consider your agility because although they are advertised as simple to use, there does take some practice and some adjustments.

Working the Muscle Groups: Independently or Total Body

Gaining muscle strength is a step-by-step process, one that you must continually work at. As we age, we lose muscle mass which can cause serious problems for the sedentary person who is going to be more likely to have injuries and problems with immobility. For the most part, a beginner can do total body exercises and work all of the muscle groups at one time while a more advanced exerciser might prefer to focus on one muscle group at a time, working upper body one day, then core and then lower body in a cycle which prevents overtraining a single group.

All of the groups are important to work- especially the core. Although most people think the core is only the abdominal muscles, they are incorrect. The core is actually comprised of the abdominals, the lower back, the hips and even the thighs. All of these muscles are important because they keep you stable and upright. Your lower body is comprised of the largest muscles in the body and building strength in these groups can increase your speed as well as your ability to jump during sports. Strong calve muscles help to stabilize the leg, including the knee which can help prevent injury to that joint.

The upper body, including the muscles of the upper back is important for lifting and can also help you accomplish other daily tasks. The stronger the muscles of your back, the less back pain you are likely to be.