Muscular strength is the ability to move and lift objects and it is measured by how much force you can exert and how much weight you can lift for a short period of time. Some of the exercises that can develop or increase muscular strength includes weightlifting, resistance training, body weight and resistance band exercises. Running or cycling or hiking are also a good exercise to increase the muscle strength.

Strength vs muscular endurance

Muscular strength and endurance might be the same in some ways but they do have some key differences. Muscular strength is determined by how much force you can exert or how much weight you can lift. To build muscular strength, you will need heavier weight but fewer repetitions, whereas muscular endurance refers to the ability of a muscle to sustain contractions against any kind of resistance for a longer period of time. Long-distance running or cycling are some good exercises to increase your muscular-endurance. you can also improve your muscular strength and endurance by doing some repetitive movements until the point of exhaustion.

Benefits

Muscular strength enhances your overall health and boosts your athletic activity.

A strong body will allow you to perform movements and activities that will require power without getting tired.

Muscular strength will help you to maintain a healthy body weight by burning off calories and enhancing your body composition. Body composition is the ratio between fat and muscles

Building your strength will also help to have a better mood and will increase your energy levels while also promoting healthy sleep patterns. this may boost your confidence and also provide a sense of accomplishment and will allow you to add more difficult or strenuous activities to your fitness routine

Developing muscular strength will help you in building strong and healthier muscles and bones. This will help you to have a good posture and relieve you from back pain

-Increased muscular strength will enable you to have more stability, balance and flexibility, making injuries and falls less likely
Important exercises
-To build your muscular strength, size and power, you have to exercise and activities that make you work your muscles harder than normal. Since you are focusing more on getting stronger, you may just want to try and intensify your exercises by using some heavier weights and increasing your body resistance, even if you have to do fewer repetitions. Do the exercises at least twice a week and if you don’t have time for a longer session, then try and squeeze few sets throughout your day.

Some on the very important exercises for building your strength are as follows:

1.Squats – it can be made easier if you sit into a chair as you squat. To increase the intensity, hold dumb-bells or a bar at your chest level.

How to do it
Stand with your feet a little wider than your hip distance
Try and slowly bend your knees to squat down
Take a pause in this position before returning to the starting position
Make sure and try to do 2-3 sets of 8-10 reps

2.Bicep curls –

this exercise might not be available to for everyone because, this will require dumb-bells or a barbell. For the people that don’t have the equipment can improvise on their own by holding on to something heavy and can be mobile with it

How to do it
stand with your feet shoulder-width apart and your knees should be slightly bent
place your arms alongside your body with your palms facing up
bring your elbows in toward your body and slightly lift the weight
take a pause and then slowly lower your hands back down to the original position
do at least 2-3 sets of 8-12 reps

3.Forearm plank – this variation of the plank is a good option if you have concerns with your wrists. This can also increase your muscle power of the biceps and forearms.

How to do it
Place your body in a tabletop position and extend your feet and legs
Come onto your forearms with your elbows underneath your shoulders and extend your hands
Align your neck, spine and hips in such a way so that it makes a straight line with your body
Hold on to this position for a minimum of 1 min
Do it for at least 2-3 times

4.Crunches – this exercise will target your back and core to promote stability and will enable you to have a good posture

How to do it

Lie on your back with your fingers inter locked at the back of your head
Bend your knees to bring your feet closer to your lower back
Raise your head and shoulder blades off the floor
Pause for a few seconds and the lower your back down to the original position
Do 2-3 sets of 8-12 reps

5.Jumping jacks – this exercise will help you to get your heart rate going and your blood pumping while also building strength in your lower part of your body

How to do it
stand with your feet shoulder-width apart and your arms alongside your body
jump and spread your feet as wide as possible
at the same time, raise your arms overhead so as to clap your hands together
jump back to the starting position
do a 2-3 set round of 15-30 jumps

challenging your muscles to work harder than normal on a regular basis can help you to build your muscular strength. To stay on target and meet your goals, it is very important that you develop a proper routine that you will enjoy. It is very important to enjoy what you do, otherwise you will not able to get any desired result.