How to Properly Execute Strengthening Exercises

Strengthening exercises not only help to have a nice figure but they also strengthens the body, improve your posture, boost your metabolism, helps you burn calories even while you sleep and give you a greater bone density among many other things. But you must execute them correctly so you don't get hurt and reap all the benefits.

Strengthening exercises can be done using free weights, strengthening machines, bands or just using your own body weight.

But what must you know to start building a strengthening exercise routine?

First, it's important to start with a low weight and a good technique. It is common for your muscles to have the capacity to withstand a greater amount of weight than your joints, so it is advisable and safe to start with a low weight and check how you feel one or two days after you've exercised. If your muscles feel tired after doing your exercises, it's a good sign, but if you have pain or discomfort in your joints it may be an indication that you may have used too much weight on your routine.

To get results when exercising with weights or in general while executing strengthening exercises you must follow the following steps:

Set a routine that you follow at least 2 times a week. It's best if you do it three times a week. Allow one day in between routines and you should exercise the same muscle group two days.

Make 8 to 15 repetitions and choose an amount of weight in which you feel the muscle burning at the end of that number of repetitions, it is very important to have a good technique, because sometimes when you do the exercises without paying attention to your body alignment, people may end up using more weight, but they won't get the ideal results long term.

You have to balance the amount of work you give your muscles. If you work out the muscles on the front of your body, you must also work the ones on the back.

It is important to maintain a good alignment on your body (for example, if you're working out the biceps, wrist must remain aligned with the elbow and the elbow aligned with the shoulders).

During your exercise and in general it is always important to keep the core muscles of your body active. One way to do this is by thinking of the muscular sensation you feel when putting your pants on and pulling them upwards to button them up. It's a way to maintain a good posture by keeping the core of your body stiff and being comfortable enough to breathe in and out while doing it.

It is very important to not hold your breath when you do strengthening exercises. You have to breathe in or inhale while performing the most difficult part of the movement. In many cases, the hardest part of the exercise is when you go against gravity and you don't know when to inhale or exhale, so keep in mind that the most important thing is to not hold your breath. Inhale when performing the hardest part of the repetition and exhale on the easiest part.

Mayo Clinic, Slide show: Core exercises, By Mayo Clinic Staff

WebMD, Strength Training, WebMD exercises for your core and abs