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Muscular strength and endurance are extremely important due to a number of reasons. They dictate your body’s ability to move and to do day-to-day tasks. It is also concerned with the amount of effort you need to give to do things and the number of times you can do a certain work that involves weights.
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Let us look at some benefits of working on your muscular strength and endurance:
1. Enhanced strength and endurance helps you to do your regular activities in a better manner. It further makes sure that you are not drained out of energy easily.
2. Working on your strength and endurance ensures that you are less prone to injuries, as greater strength leads to stronger muscles and bones.
3. Strength training is also good for those who wish to control their weight. If done properly, not only does it help in building muscles, it also helps in increasing or reducing weight. Of course, the type of exercise and weights come into play then.
4. Not only does enhanced strength and endurance help you move better, it also enables you to increase the amount or type of work that you are capable of doing.
5. Strength training can reduce the chances of you getting conditions like osteoporosis, fractures etc.
6. Strength training gives a boost to your metabolism.
Check out Boxing Legend Mike Tyson's Workout Routine Here
Some points you must remember before you start strength training:
a) You can do strength training at home or at the gym.
b) Strength and endurance training can be done with or without weights.
c) You can use resistance bands, medicine balls, dumbbells or simply your body weight to do the exercises.
d) If done properly, regular and everyday activities can also help you in building your strength and endurance.
e) Muscular training is not always about weights. It can be about the number of repetitions you do. Therefore, frequency, speed and resistance, all are important.
f) Cardio is a must. Jog, walk, row, cycle, jump rope or do whatever you are comfortable with. Challenge your body and go all out!
Also, read 5 Burning Cardio Workouts To Reduce Fat And Shape Your Body
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Now, let us look at the perfect routine that will help you build strength and endurance.
Exercise #1
Crunches
Instructions:
Step 1: Lie on the floor and extend your legs in front of you. Make sure that your back is flat on the ground.
Step 2: Bend your knees to place your feet on the floor. Keep your hands behind your head. Keep your elbows in.
Step 3: Pull your head and shoulders off the floor by pushing your lower back down towards the ground. Engage your abs through the process. However, your lower back must be on the floor at all times.
Step 4: Relax and get back to the initial position. Repeat.
Also, read 7 Types Of Crunches For A Flat Belly
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Do 3 sets with 25 reps each.
Exercise #2
Tricep Dips
Instructions:
Step 1: Sit on a bench and keep your back straight. Place your palms on the edge to hold the bench firmly. Extend your legs in front of you.
Step 2: Without bending your knees and arms, move your legs forward such that your hips are off the bench.
Step 3: Bend your elbows and lower your body down. Do not shrug while you do this.
Step 4: Go as low as you can and get back up. Repeat.
Also, read 5 Best Exercises For Triceps You Should Start Doing Now
Do 3 sets of 20 reps each.
Exercise #3
Burpees
Instructions:
Step 1: Stand straight with your feet about shoulder width apart. Keep your back straight and keep your arms by your side.
Step 2: Squat down and go until your thighs are parallel to the floor.
Step 3: Go further down to place your palms next to your feet such that your legs are between your hands.
Step 4: Push your legs back to get to the high plank position such that your arms are extended under your shoulders and your body is aligned to form a straight line.
Step 5: Bend your elbows to do a push-up and once that is done, pull your legs back in so that they are placed between your hands.
Step 6: Push through your feet and jump as high as you can with your arms extended over your head.
Step 7: Land in the squat position and repeat.
Also, read 6 Intense Burpee Workouts You Should Do For Maximum Impact
Do this exercise for 2 minutes.
Exercise #4
Plank Row with Dumbbells
Instructions:
Step 1: Get down in the high plank position while holding a dumbbell in each hand. Your arms need to be extended under your shoulders and your body needs to be perfectly aligned.
Step 2: Engage your abs and bend your right elbow to pull the dumbbell to your chest. Your elbow will go towards the ceiling.
Step 3: Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 20 reps each.
Exercise #5
Bulgarian Split Squat
Instructions:
Step 1: Place your hands on your waist and stand in front of a bench. You need to face away from the bench.
Step 2: Position your right foot on the bench behind you and keep your left leg in place.
Step 3: Bend your knee to squat down. Go until your left thigh is parallel to the floor and your right knee touches the ground.
Step 4: Get back up to the initial position and repeat.
Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt
Do 2 sets of 20 reps on each side.
