Strength and power training is one way to exercise that has gained the reputation of being reserved for just big meatheads slapping each other and lifting superhuman weights in the gym. This is unfortunate because so many normal people can benefit from training for strength and power. In this article we will go over some of the benefits and get into specific exercises you can do to gain access to the benefits of strength and power training.

Benefits of Strength and Power Training For Normal People

Decreased chance of disease

Strength and power training has been proven to decrease the chances and prevalence of many diseases that effect millions of people each year. Here are just a few.

Diabetes, a disease where the body cannot process sugar efficiently. It can lead to vision loss, heart disease, kidney disease, and even limb amputations.

Heart disease, the inability of the heart to pump blood, which includes nutrients and oxygen, effectively throughout your body. This is one of the number 1 causes of death in the US.

Osteoporosis, a degenerative bone disease which leads to brittle bones. This causes bone breaks and limits daily activities.

Increased muscle mass

The most obvious benefit is the addition of muscle mass which has way more positive benefits to the body other than just aesthetics. It is metabolically active tissue meaning it it requires a high amount of energy just to exist.

This means that you will burn more calories without working out with more muscle mass. It also keeps you warm, protects joints, and is an energy source during extreme stress.

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Increased longevity

This gets thrown around a lot but what does it mean? As you age you lose the ability to generate force in a short amount of time. Strength and power training will slow this process and even reverse it.

Why does this matter?

This is the reason why older adults generally move slower, fall more, and have more injuries. Simple things such as having the speed to correct yourself after a trip or move around faster than your opponents during your afternoon or weekend basketball games.

Losing this quality is why 30-40 year olds are the number one people tearing their Achilles during weekend recreational sports.

So take the initiative and get strong!

Lets get into the exercises.

Jump shrugs

This one is probably my favorite of all of them. It is a very simple Olympic weightlifting variation for the average person to jump right into. If you didn’t already know Olympic weightlifters are probably the most power athletes second to Olympic gymnasts. They must produce large amounts of force in a very short amount of time. So why not use some of their techniques to increase your own power!

Muscles worked:

              Hamstrings

              Glutes

              Erectors

              Lats

              Traps

              calves

Push Press

Another Olympic weightlifting variation this one has way more value than just builds strong shoulders. If you look closely the dip you must get to push the weight in the air also increases power in the quads and hips.

Muscles worked

              Quads

              Glutes

              Shoulders

              Triceps

              Traps

              core

Power Row

A great variation to increase both back and rotational power. No matter if you are using a band, jammer, cable, or dumbbell you will blast you back and core

Muscles worked

              Erectors

              Lats

              Traps

              biceps

Kettlebell Swing

Last but not least a classic lift. Popularize in Russia first it was used by the Russian special forces to train power, strength, and endurance. Now it is a tool in your arsenal to make you a machine.

This one basically works every muscle in your body. Be sure to stay tight and use your hips and hamstrings to move the weight and not rely solely on your back muscles.

Muscles worked

              Hamstrings

              Glutes

              Erectors

              Lats

              Grip

Bringing it all together

Throw one or two of these in the beginning of your next workout. Always start power first then hit your strength.

Jump shrugs 5×3

Push press 5×3

Power row 6×4

Kettlebell swing 5×5

I hope you enjoy. Download “Average Joe’s Blueprint to Strength” to get the top secrets to strength no one is telling you.