7 Home Exercises That Build Strength and Endurance (with pictures)
A 2018 study by Livestrong Foundation, a nonprofit cancer organization in the US, revealed that 39% of people didn’t exercise because they weren’t ready. When asked why, most of them said they felt that their bodies were not too strong to handle rigorous exercises, let alone the pain.
Lame, right? Don’t judge them harshly yet. Maybe they weren’t aware of exercises that build strength and endurance. Or that doing a warm-up before undertaking a rigorous exercise is always advised.
Building strength and endurance at home shouldn’t be hard for you. First, be optimistic. That’s one thing that’s required before you start working out. You also don’t have to enroll in a gym or buy expensive equipment to improve or build stamina and endurance.
Below are seven exercises that help you build strength and endurance at home. Most people don’t know that if you do these exercises oftentimes, your body changes for the better. Start with these exercises before engaging in rigorous training. Incorporate each one of them in your fitness schedule and you’ll notice changes in your body.
This exercise works wonders for your body. The fact that push-ups are hard to do for many people makes them good for building strength and endurance. Start by doing fewer reps then advance. For example, start by doing five push-ups in a given period then advance to eight or ten. That way, you don’t strain your muscles. Don’t forget to rest.
The good thing about this exercise is that it strengthens most body parts like the chest, legs, back, and hands.
If you’re not used to this exercise, a minute doing it will make you sweat. So don’t ignore the exercise if you’re looking to build strength and endurance. The secret is to keep practicing to get used to it.
As you start planking, it may take less than a minute before you’re exhausted. That’s fine. Make it better next time by making sure you go past your first mark. As you continue planking, you’ll be building both strength and endurance.
Do you have a stable chair, bed, or bench? That’s all you need to do this exercise. Take calculated dips over time and rest. Repeat the same process many times. You can always change the variation distance (the distance of going up and down) once you get used to it. Always make sure that the tool you’re using to do the dips, be it a bench or chair, is not moving to avoid falling.
To build core strength, flexibility, and endurance, consider doing this exercise many times. There are many variations of sit-ups. Some of the variations include bicycle crunch, Russian twist, and stability ball crunch. Check out which one works best for you and incorporate it into your exercise schedule.
It’s advisable to lay on a soft cushion or mattress while doing sit-ups to avoid injury.
If you’re looking for an exercise that works out the whole body, then consider doing squats. Most people ignore this exercise in their routine workouts. That shouldn’t be the case if you’re looking to improve and build strength and endurance. Do squats immediately you wake up, before going to bed, or during lunch break and you’ll notice a change in your body. Always remember to keep your spine straight while doing the exercise.
Don’t overrule this exercise yet. You may be thinking that skipping is for children. Well, you’re wrong. Do you know why boxers like Floyd Mayweather or Brian Viloria value skipping? Here’s why.
Skipping builds both your mental and physical capacity. Here’s an example. A boxer in the ring has to withstand the opponent’s blows and at the same time think of tactics to use to win the fight. That requires both perseverance and energy.
A skipping rope is easy to find. You can also make your own. Always make sure the rope is long enough to avoid bending or falling while skipping.
7. Stair climbing
Don’t always take the elevator to climb up a building. If you have two healthy legs, climb up the stairs to your destination and back. As you climb one stair after the other, you’re teaching your body to sustain your weight on an unequal level. That way, your body learns endurance and gains strength. Make a habit of skipping the elevator and taking the stairs.
Tip: Combine the above exercises with walking, swimming, and standing once in a while. This will help your body adapt to both indoor and outdoor exercises. Remember, enough rest and healthy eating also contributes to building strength and endurance. Eat healthy foods, rest well, and drink lots of water to make exercising easy for you.
All the exercises above may not work out for you but one or two will do. So why don’t you do them many times to build strength and endurance? While at it, ensure you’re heading in the right direction daily. Start exercising now.