Strength training is a physical activity that focuses on endurance and gaining muscle mass.
Muscles support the weight and serve a crucial role in your body. If your muscles don't perform optimally, other aspects of your body can be disrupted.
In addition to fitness, one of the benchmarks of a healthy body is muscle strength, which can be trained with several types of training, such as plank and push-ups.
Doing this can help you gain muscle strength, improve your fitness, and achieve the body shape you dream of.
To understand strength training better, dive into the information on exercises to increase muscle strength below.
Types of Strength Training
Nowadays, the forms of strength training vary according to human needs.
However, the various types of strength training still aim to improve stamina and increase muscle endurance. Check out the following in-depth explanation:
1. Plank
Plank is a fairly easy strength training exercise that you can do at home.
Although this exercise doesn't require any special skills, a plank can still effectively train your muscle strength.
Plank focuses on several parts of the muscles, especially the shoulders, chest, back, and abdomen.
To get the optimal benefits, you should position your body on the stomach straight when you do the plank. Hold that position for 10-30 seconds depending on your endurance.
2. Push-Ups
Another type of strength training is push-ups. This movement does not require any tools.
Flexible, push-up movement trains the abdominal muscles, chest, shoulders, and arms using body weight.
You can start by positioning your body in a straight and prone position. Then, straighten your hands shoulder-width apart and your feet resting on your aligned fingertips.
To maximize the impact of this strength training, you can raise and lower your body using your arms. One set of push-ups includes 10 repetitions, which can be divided into 2-3 series.
3. Sit-Ups
Sit-ups are a reliable form of abdominal muscle strength training. Additionally, sit-ups can reduce back pain while improving posture.
Each session includes at least 10 repetitions to train abdominal muscle strength.
To provide comfort when practicing, get used to doing sit-ups on a mat. To do this, you need to raise your body up to your knees and lower it back down to the floor.
4. Squat Jumps
Squat jumps can improve lower limb endurance. This exercise trains the leg, calf, and thigh muscles, making it the perfect activity for improving body balance.
Squat jumps require you to maintain a half-squat position while holding your abs and buttocks.
When you get in the position, lower your body as far as you can while straightening your arms forward for balance.
Raise your body back to an upright position and repeat the exercise as many times as you can.
5. Pull-Ups
Pull-ups are a form of strength training using a pull-up bar. It aims to train the muscles of the arms, shoulders, back, and abdomen.
To start, hang your body on the bar. Next, move your body up and down using your arm muscles slowly.
Quick Tips for Building and Increasing Muscle Sizes
Once you know the various forms of strength training, there are some tips for building and improving muscle sizes you can follow. Here's the explanation:
1. Doing Combined Exercises
Exercise helps to build fitness and endurance, as well as better stamina.
To make your muscle training effective, you can consider compound exercises, which are a combination of several variations of movements. You can alternate between sit-ups, planks, push-ups, pull-ups, and squat jumps.
In addition to exercising with a new rhythm, the variety of movements makes you less likely to get bored in the process.
2. Fulfill Protein Needs
Protein is a booster and a good energy source to support strenuous activities.
When doing intensive physical exercise, the muscles in the human body suffer damage in such a way. In this case, protein plays an important role in repairing muscle cells after physical exercise.
You can get high-protein foods from chicken breast meat, eggs, soy, milk, and processed products.
3. Reps and Sustained Load
The essence of muscle building is continuity, not just frequency of movement. Do it gradually. Avoid overdoing it; do the exercise by your ability.
For beginners, start your strength training with low weights first. When your body gets used to the rhythm, you can slowly increase the reps.
4. Give Recovery Time
If you're a beginner, engage in physical activity slowly and gradually. It is recommended to set a training schedule of 3 times a week only.
Give your body time to recover by maintaining a resting pattern to prevent injury during training.
That was all about types of strength training movements that you can do regularly. Strength training can help maintain your body fitness while maximizing muscle capabilities.
However, strength training requires habituation, especially for beginners. Give yourself time to recover after training intensively and stay hydrated by consuming water regularly.
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