The best 20-minute weight training program every adult should follow in 2022

Strength training is an exercise designed to build muscle strength. Also known as strength training or strength training, this is a key part of a fitness program, especially when you’re not training just to stay in shape or to tone your abs – you are there. for the long term.

So you have been convinced of the benefits of bodybuilding. The next question: where to start?

There are dozens of plans and programs vying for your attention, from the most intimidating (weightlifting, strongman) to the most basic (doing push-ups and squats). What all great plans have in common, however, is that they provide a balance of simple, functional movements that any healthy body should be able to do.

It’s important to have a reliable plan or workout to follow, because the last thing you want is spending too much time doing the wrong type of exercise for your fitness goal – or doing these. strength exercises. incorrectly and you could injure yourself.

According to Lydia Arnoux, personal trainer and teacher at Barrecore, everyone should be encouraged to do some form of resistance training. “This can be by using weights or bands, like in our bar and bar sculpting classes, as it builds muscle, helps create shape and lean appearance, and builds strength which can also help. reduce injuries and strengthen bone density. “

Strength training helps you maintain flexibility and mobility during workouts – and you don’t have to spend hours at the gym to get this improvement in your fitness routine, either. You can work the specific muscle group you are focusing on against external resistance, like weights, or just using your own body weight.

We have put together the best strength training exercises for you; perfect for all age groups, why not give it a try if you are making a fresh start in 2022.

The best 1940s exercises to try

To push

It means anything from a barbell press to a push-up. An ideal shot provides both horizontal and vertical thrust, so you’ll never have to put things in cupboards – and it’ll keep your shoulders healthy enough to do both.

Pulling

This is what a lot of programs lack, because it is difficult to do without hardware: but it is essential because it rebalances all the leaning forward you do at your desk. Ideally, you will do as many “pull” movements as you do “push” movements, if not more.

Squat

Simple but crucial. If you’ve ever seen a toddler pick up a toy, you’ve seen a perfect squat mechanic in action – with his torso straight, feet shoulder-width apart, and the weight on his heels – but years of sagging on them. heels. sofas and office chairs ruin our mobility. Fix it with a few squats and you will benefit from healthier hips and knees.

Hip joint

It sounds complex, but you see it everywhere: A deadlift is a hip hinge, but so is a kettlebell swing – or the explosive movement that sets off a wide standing jump.

Carry

This is the element that is often left out in strength training programs – in part because gyms aren’t conducive to this – but, among other things, carrying things will keep your core strong, without sit-ups. . unending.

The basics of bodybuilding

Unlike cardio, which is usually done continuously or in high-intensity bursts, strength training requires good recovery between sets.

Normally, you should focus on one or two movements at a time: Weightlifters can do a single set of squats, then rest for up to five minutes before trying again, to allow their body to recover. If you lift less weight you don’t need it, but it’s still important to lift in good shape and think about quality over quantity.

Strength athletes sometimes joke that anything over five reps counts as cardio – you can do up to 12, but after that it’s time to increase the weight or choose a more difficult movement.

Stop before you fail

While bodybuilders are often lyrical about training to ‘fail’ – the point where your muscles literally won’t allow you to lift anything else – this is not a useful approach because strength training is at least partly about to teach your muscle fibers to coordinate better. with each other. (as the saying goes, “what happens together connects together”) and by doing messy or incomplete repetitions you are “teaching” your muscles the wrong pattern of movement.

A good rule of thumb: No matter how many reps you plan on doing, stop the set once they start to slow down to the point that you exceed them. Keep your movements controlled and you will also reduce your risk of injury.

Functional bodybuilding plan

Strength is built over the long haul, but if you have 20 minutes of free time several times a week, you can start. Start with the following: Do the right workout for your age group 2-3 times a week, making sure you get at least a day’s rest between sessions. If the movements are marked 1A and 1B, do them as a “superset,” which means doing both movements back to back before you rest.

For weighted movements, choose a weight that is manageable and increase it once you find it easy to reach the higher end of the repetition range. If you don’t have dumbbells, try these moves with water bottles or cans. Rest for about 60 seconds after each set, or more if you need to.

If you find your training for your age range too simple, switch to a “younger” option and if you find it too difficult, switch to an “older” option until you get stronger. And of course, if you have any concerns, consult a doctor before starting an intense training program.

In my forties

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