What is Muscular Strength? Why it is the Ultimate Measure of Fitness[ Benefits & Exercise

Muscular strength refers to the ability to move or lift an object with maximum force for a short period.

Some of the examples of strength exercises that develop muscular strength include exercises like weightlifting, resistance band exercises, and bodyweight exercises. Climbing hills, swimming, running, and cycling are also some great options.

If you are wondering what muscular strength actually is and how we can improve it, you are at the right place. In this blog, we will discuss how to improve muscular strength, its benefits, exercises, and many more. We will also look at the difference between muscular strength and muscular endurance. So continue reading to learn more about Muscular strength. 

Difference Between Muscular Strength vs. Muscular Endurance

Many people think that muscular strength and muscular endurance are both the same. Yes, they are similar in some ways, but they have some differences. 

Muscular strength is defined by how much weight you can lift or how much force you can exert. To build muscular strength, lift heavy weights for less repetitions.

Muscular endurance is the ability of a muscle to keep working for a more extended period without getting tired. Activities that can help build muscle endurance include cycling, swimming, running, body weight exercise and more. You can also build muscular strength and endurance by repetitive movements until exhaustion.

Also Read: Why Grip Strength Is Important Than You Think?

Benefits of Muscular Strength

Muscular strength improves overall health and boosts the athletic activity in our body.

• A strong body allows you to perform activities requiring strength without excessive fatigue.

• Good muscular strength helps maintain a healthy weight by burning calories and improving body composition (the ratio of muscle to fat).

• Building strength can help improve your mood, boost energy, and promote better sleep. This can also increase your confidence, give you a sense of achievement, and let you try more challenging exercises in your routine.

• Muscular strength helps the muscles and bones to get strong and healthy. This helps to get a good body posture and reduces back pain.

• With muscular strength, you will get more flexibility, balance, and stability, making it less likely for injuries to happen. 

Exercises to Perform to Improve Muscular Strength

To improve or build muscular strength, power, and size, perform activities and exercises in which your muscles can work more or harder than usual. 

Hence, if you focus on getting stronger, it is better to intensify the exercise by using heavier weights in your exercise routine and increasing body resistance. You can do fewer repetitions while exercising with heavier weights. 

Do the same at least 2 times per week for better and faster results. If you are busy during working days and do not have time for an extended session, try to fit some sets throughout your day. 

Here are some exercises to perform to improve muscular strength:

Squats

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In squats, you must act like you are sitting in a chair. If you are a beginner, you can use an actual chair to make this exercise easier. If you are experienced with squats, you can even add dumbbells to your exercise to increase the intensity of the exercise. 

Steps to do Squats 

• Stand straight with your feet open and wider than the hip distance. 

• Keep your knees slightly bent and lower your hips downward. (Knees should not be straight during a squat.)

• Pause in the downwards position before coming back to the normal position. 

• Do 3 sets of 10 to 15 repetitions. 

Biceps curl

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To perform Bicep curls, you need a dumbbell or a barbell. 

Steps to do Biceps curls

• Stand up straight with your feet shoulder-width apart.

• Hold a dumbbell or a barbell in each hand with your arms fully extended, palms facing forward, and elbows close. 

• Slowly curl the dumbbells upward by bending your elbows. 

• When your forearms are fully vertical and the dumbbells are at shoulder height, squeeze your biceps for a moment. 

• Slowly lower the dumbbells back to the starting position. 

• Perform 3 sets of 10 to 12 repetitions.

Push-ups

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Pushups are the best exercise to build upper body muscular strength. Here are the steps for perfect push-ups

Steps to do Push-ups

• Keep your hands slightly wider than shoulder width.

• Keep your body straight from head to heels.

• Lower your body until your chest almost touches the ground.

• Push through your palms to lift back up.

• Keep your core engaged and keep your hips from sagging.

Forearm plank

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The Forearm plank is an excellent exercise to build wrist and forearm strength. It also helps in building core or gut muscle strength. 

Steps to do a Forearm Plank

• Lie face down, elbows under shoulders, and forearms flat on the ground.

• Lift your body, balancing on your forearms and toes.

• Keep your body straight, engage your core, and avoid sagging hips.

• Hold the position while breathing steadily for 30 to 1 minute.

• Lower your body to the ground when done.

• Do this exercise 2 to 3 times.

Crunches

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The crunch is an excellent exercise to target the back and core to promote body stability and good posture. 

Steps to do Crunches

• Lie on your back with your knees bent and feet flat on the floor.

• Place your hands behind your head or cross them over your chest.

• Engage your core and lift your upper body toward your knees.

• Lower your upper body back down with control.

• Repeat for desired reps.

Jumping jacks

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Jumping jacks are a great exercise to increase heart rate and improve circulation while strengthening the lower body.

Steps to do Jumping Jack

• Stand with your feet together and hands at your sides.

• Jump and raise your arms, spreading your legs wider than shoulder-width apart.

• Jump again to return to the starting position, bringing your arms down and legs together.

• Repeat this exercise for 3 sets of 25 to 30 jumps per set. 

Mudgar Swings

Mudgar swings are an excellent way to build muscular strength. This ancient training method was used by warriors to prepare for battle.

Steps to do Mudgar Swings

• Stand with your feet shoulder-width apart and grip the mudgar with both hands, one near the other closer to the middle. 

• Thrust your hips forward, generating power from your core and glutes and swing the mudgar up and around in front of you. 

• Control the return of the mudgar as it swings back down, using your hips and core to guide the motion. 

• Keep your core engaged throughout the movement to protect your lower back and maintain stability.

Also Read: Mudgar Workout Instructions for Beginners

Cautions Before Starting Exercising as a Beginner

If you are a beginner or new to exercise, try to use caution while exercising. Here are a few tips you can take as a beginner to avoid the risk of injuries: 

1. Start slowly - If you are new to exercise, start gradually instead of trying to do everything at once.

2. Always listen to your body - if you feel pain or discomfort, take a break immediately. 

3. Always use proper form - No matter how many reps you are performing or how many sets you are doing, you're not getting the most benefits from your workout if you are not doing the exercise correctly. 

4. Steady for heavy - If you are performing an exercise with heavy weights, try using steady and controlled movements. 

5. Take Rest - Give your body proper rest in between sets and weeks. 

6. Be Careful with Sensitive Areas - Take extra care when working out areas prone to pain or injury, like your neck, shoulders, back, and joints (wrists, knees, ankles).

7. Breathe Properly - Avoid holding your breath or getting too out of breath, as it can raise your blood pressure. Remember to exhale when lifting and inhale when lowering.

Also Read: 11 Best Gym Alternatives for a Fit and Active Lifestyle

Train with a Professional or Expert

Working with a personal trainer can be a great option if you're new to fitness or want expert guidance. A trainer will help you set up a workout plan tailored to your needs, keep you motivated, and ensure you exercise correctly for the best results. They'll also help you stay on track and adjust your routine as you progress. If hiring a trainer isn't possible, try finding a workout partner instead. Having someone to exercise with can help you stay motivated and focused on your goals. Plus, you can support each other in using the proper technique to prevent injury and get the most out of your workouts.

Also Read: How to choose the right size for Mudgar?

Conclusion - What is Muscular Strength & Why it is Important? 

Consistently challenging your muscles with more strenuous exercises is key to building strength. To stay motivated and reach your fitness goals, build a routine you genuinely enjoy. Mix it up to avoid boredom and work different muscle groups. In addition to weight training and resistance exercises, incorporate activities like climbing stairs or carrying heavy bags into your day to improve strength and endurance. Incorporating these activities into your daily routine will help you stay active and build a stronger, more capable body. To read more informative content like this, visit Mudgar Club!