Stay Strong

The key to keeping in great shape mentally and physically is regular and consistent exercise, supported by nutritious, seasonal meals, a connection to nature, and finding time to relax and rejuvenate. Ian Potter explains the benefits of strength training.

At Hand Picked, our stunning and spacious grounds and spa facilities provide endless opportunities to help you achieve any fitness goals. ‘Fitness’ encompasses many components, and the one we are focusing on in this issue is strength. There are numerous benefits to strength training, including enhanced mobility, increased bone density, reduced injury risk, improved brain health, and supporting longevity.

Supporting longevity is perhaps the most important reason for many of us to include strength training in our weekly exercise routines. It’s likely that we start to lose muscle mass and bone density after the age of 35, so we need to work hard at retaining both. The body will remain more functional and robust (helping to avoid injury), your metabolism will stay efficient (keeping body fat levels down), and it will boost your mental health (helping to manage stress, stay motivated, and remain happy).

If your aim is to stay strong or increase your strength, targeting muscle groups and following an effective and progressive plan is key. If you think strength training means lifting really heavy weights and using big, intimidating machines, think again. You can improve your strength by using body-weight exercises, resistance bands, free weights such as dumbbells, or fixed machines like chest press, leg press, and pulldown machines.

A personal trainer can help you set strength training parameters such as frequency, intensity, volume, choice and order of exercises, and pace to help you achieve the best results possible. Whether that’s in a gym or outdoors, once committed to a programme, you’re on your way to becoming a stronger person, both physically and mentally.

If you do not like the idea of having a personal trainer, a new and upcoming way to enhance training results is by using a training app, of which there are many in the marketplace currently. We found our favourite for you to use whether at home or away: the Technogym app is a winner in our eyes. Using the app, you can adapt your workout with bodyweight exercises or with the equipment available—free weights, treadmills, bikes, and many more. It not only offers advice on the right equipment to use, but also includes articles and plenty of fitness knowledge to keep you on your feet and in a healthy routine, whether you’re at home or away.

If you are looking to build strength, rest assured you can do this in the gym, outdoors, or even at home with resources available in every area.

5 of the best strength training exercises

Equipment-Based Exercises

Barbell Squat
Quadriceps, Hamstrings, Glutes, Adductors, Calves

Always start light and build the resistance (load) gradually. Squat as deep as you can with feet always flat on the floor. Remember the motto: slow and low.

Dumbbell Chest Press
Chest, Anterior Deltoid, Triceps

Alter the position of your hands, which in turn allows you to get deep into your range for ultimate results.

Pull-Up
Lats, Biceps, Posterior Deltoids, Trapezius, Rhomboids

Using a wide overhand grip places more emphasis on your lats. Use this for a classic “V shape.” Always complete a full range of movement.

Deadlift
Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors, Lats, Trapezius, Lower Back, Core

The “BIG” lift. If you could only perform one exercise to improve strength, this would be the one. Gradually increase your load for incredible strength gains.

Shoulder Press
Deltoids, Trapezius, Triceps

Try performing in a standing position, and you can add core to the list of areas that you increase the strength of.

Bodyweight Exercises

Air Squat
Quadriceps, Glutes, Adductors, Calves

If you would like to make this more challenging, perform slowly and pause at the bottom of your range before returning slowly. Try a 3-3-3 second movement.

Press Up
Chest, Anterior Deltoid, Triceps, Abs

Keep your body still by bracing your abs. Change your hand width to stimulate progress. The closer the hands, the harder the movement generally becomes.

Superman
Lower Back, Abs, Glutes, Upper Back

Avoid raising the arms and legs by more than five to six inches. To make this more intense, hold at the top for 3-5 seconds.

Floor-Based Dip
Triceps (assisted by Chest and Anterior Deltoid)

Extend your legs out fully and drop as far as possible to reach a 90-degree bend at the elbow before returning to the start position.

Forearm Plank
Abs, Glutes, Lower Back

Try to hold for at least 30 seconds. To increase the difficulty, you can extend the time or raise one leg at a time, ensuring you keep your hips level.

Happy training!