These legs need some strength training

One of the most common leg exercises to do in strength training are of course squats. This is one of the quickest ways to build up your thighs and see results in a very short period of time, as long as you are doing them properly. However if done improperly, squats can be painful and it is easy to injure your knees. Before you attempt to squats on your own is best to check with a personal trainer and have them show you exactly what you need to do. By taking this step, you can greatly reduce your risk for injury and you can make sure that you will see the results you want.

Squats are not the only thing you can do to build up strength in your legs. While most workouts should include them, there are also many different exercises you can do that will help increase your leg strength. I have found one of the best ways to do this is to focus on the quadriceps. This helps build and strengthen hamstrings if you’re doing them properly you won’t have to worry so much about injuring yourself. The quadriceps are the large muscles at the top of your leg and if worked properly can really give you a nice look to your leg.

To get a full quadricep workout here’s what I usually do. I combine several sets squats, leg presses, and leg extensions. The amount of sets that you do will vary depending on your own personal strength, but it is best to start out small and then work your way up. Ask for the amount of reps a light workout will usually have around 15 to 20 reps for about four different types of exercises. If this is too much for you when you’re first starting out you could scale that back to five to 10 and gradually increase the amount.

Hacks are also a great way to build up like strength as are leg curls, dead lives, and lunges. Try to change it up and try different exercises. When you do, make sure that you are working on all of your leg muscles. With practice you will easily be able to add more reps as your legs get stronger. Although training your legs can be difficult at first, try to stick with it and get through those first few weeks. Once you do start to see results that will keep you inspired and motivated to keep going.

Photo Credit: The Cobras

Dog-gone it, free weights work!

Whether you are brand-new to strength training or you are trying to find a better solution, one of the most common questions is whether or not free weights are better than machines. While this can largely depend on your own personal preference as well as the results do you wish to achieve, there are many benefits to using free weights as opposed to relying on a machine.

One of the main reasons the free weights can be so much more effective is due to the fact that you simply have to work harder. Although machines can give you a very good strength training workout, when you are using free weights there is more actual effort involved in the whole process. This is due to many different factors. First and foremost, free weights force you not only to lift up but you also have more resistance on the bottom arc as well.

In addition to making you work harder, free weights will also require a full range of motion. It is actually possible to cheat when you are using a machine but this is much more difficult when you are using free weights. As an example let’s use a bench press. When you are using free weights you have to go through the entire process of lifting the weight up, bringing it down and back up again while with a machine you simply pull down and let it go back up.

That is not to say that weightlifting machines are not useful and have their purpose. In fact many people prefer to use a combination of the two to get even better results. For examples you can use your free weights for most of your strength training exercises, but then switch to a machine to better work your chest and back. Once again it does boil down to personal preference but there are many benefits that can be reaped by changing up your workout.

For those that are just starting out in their strength training plan, machines may actually be safer and easier to use until a higher level of strength is achieved. This is particularly important if the person does not have someone available to spot. While you always should have someone there, it is not always possible, and there are usually less risks when dealing with weight machines as opposed to free weights.

For those that are looking to start a strength training regimen at home, free weights are usually the more economical choice. You’ll have a few more options when it comes to spending your money and generally you can save a significant amount of money when you don’t have to purchase a weight machine. Conversely, women may prefer to use weight machines instead of free weights since they can be adjusted a little more easily.

Regardless of whether you like free weights or you prefer machines the key is getting out there and getting started on your strength training regimen. Experiment with both and see which one will fit your particular needs the best.

Image Credit: Popoever