Strength is the sign of vitality and good health. Without strength the body appears flaccid, weak and impotent. It doesn’t appear healthy and it could show signs of degenerative disease. Strength is required for daily functional living and taking on the chores that come with life. This is why it’s important to build and maintain strength even info the late senior years.
It doesn’t take a massive effort to begin a strength cycle, one which rolls in some simple exercises that are grouped together in an optimal way to build strength. A good strength stack might include just a few exercises three times a week with resistance. These exercises should include the keys to building strength in the largest muscles of the body, which would include legs, chest, back and shoulders. The arms and core should be rolled into the strength training as a benefactor of each exercise. For example, the legs exercise should be squats, and in doing squats the legs, hips, midsection core and upper back are all involved in squats. The goal is to use resistance, so starting with a bar and no weights is the way to start. Similarly, doing the bench press exercise not only works the chest, but also the arms, shoulders and the core. Overhead press exercises not only exercise the shoulders, neck back and arms, but also the midsection core because of the weight you’re balancing.
The best strength cycle in the arena of strength training should include something that rolls these exercises together one day, then rolls in two new exercises in addition to the squats on the second day and finally goes back to the first three exercises that were done on the first day. Rotating days 1 and 2 every other week so that each workout is slightly different than the workout before is important to confuse the muscles and the slow progressive increase in weight with each workout is the core component to how strength cycles work. Mixing up repetitions from 5 on one workout day to 10 on the next, but making sure the form is maintained correctly, will provide the best strength stack that you can put together for yourself.
Diet and rest are very important in order to recuperate the muscles in between your strength stacks workouts. Increasing protein intake will not only help repair but will help build lean muscle. Don’t be intimidated by what you see at your local gym. Start small, go slow and improve. Strength training is a marathon, not a sprint.