Increasing Physical Strength is the goal of strength training. Physical
strength plays a vital role in human life. Strength is required for everyone to
perform day to day task, playing sports and bodybuilding, etc. Strength
prediction is the method of predicting strength capabilities of a person or a
group of person for a particular task and posture. There are 2 ways to improve
or increase the physical strength. They are Workouts and Diet.
Workouts to improve Physical Strength for Best Equipment ->Pair of
Dumbbell
1. Push Up : 15 seconds to 3 minutes of 3-5 sets. Rest
between sets should be 1-2 minutes.
2. Hip Thrust : 10 seconds to 1 minute of 3 sets. Rest
between sets should be 1 minute.
3. Pull Up : 10 seconds to 90 seconds of 3 sets. Rest
between sets should be 1-2 minutes.
4. Squat : 10 seconds to 60 seconds of 3 sets. Rest
between sets should be 90 seconds.
5. Plank : 15 seconds to 5 minutes of 3-5 sets. Rest
between sets should be 30 seconds-1 minute.
6. Shoulder Press : 8-15 repetitions. 45 seconds to 60
seconds of 3-5 sets. Rest between sets should be 1 minute. Dumbbell weight
range should be 5-25kg.
7. Bench Press : 8-15 repetitions. 45 seconds to 75
seconds of 3-5 sets. Rest between sets should be 1 minute. Dumbbell weight
range should be 5-25kg.
8. Dumbbell Pullover : 8-15 repetitions. 60 seconds to
90 seconds of 3-5 sets. Rest between sets should be 1-2 minutes. Dumbbell
weight range should be 5-15kg.
9. Dumbbell Row : 8-15 repetitions. 30 seconds to 90
seconds of 3-5 sets. Rest between sets should be 1 minute. Dumbbell weight
range should be 5-15kg.
10. Deadlift : 8-15 repetitions. 60 seconds to 90
seconds of 3-5 sets. Rest between sets should be 2 minutes. Dumbbell weight
range should be 5-25kg.
Note : Start with 5kg dumbbell, then gradually increase dumbbell weight
(Minimum 6 months should be there before increasing the dumbbell weight)
We will tell you about diet to improve the physical strength for
beginners in Part - II. To read the Part - II, please click here.
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