lihastreeni

Lihastreeni, or muscle-strength training, is a form of physical training that increases muscle strength and power by applying resistance. It can be performed with free weights, machines, bodyweight exercises, or elastic bands, and is suitable for many ages and fitness levels when appropriately scaled.

Principles include progressive overload, training major muscle groups, adequate frequency (typically at least two days per week), volume (sets and repetitions), and sufficient recovery. Common approaches vary between focusing on strength (lower reps, higher load), hypertrophy (moderate reps, moderate load), or endurance (higher reps, lighter load).

Benefits include increased maximal strength and muscle mass, improved bone density and metabolic health, better functional capacity for daily activities, and enhanced balance and glucose control. Regular lihastreeni can help prevent or slow age-related losses in muscle and bone strength and reduce injury risk when combined with proper technique.

Programming tips: start with a simple routine that covers major muscle groups, allow 48 hours of recovery between intense sessions for the same muscle group, and progress gradually by adding weight, repetitions, or sets. Warm up before training, use proper form, and seek guidance when using new equipment or if health conditions exist.

Practical options range from free-weight exercises such as squats, deadlifts, presses, and rows to bodyweight movements like push-ups and lunges, and to resistance bands or machines. Lihastreeni is commonly incorporated into broader fitness plans alongside aerobic activity and flexibility training.