Category: Strength workout

Lower Back Exercises for Men


Lower back exercises for men prevents lower back pain. Lower back pain is more common than you might think.  It affects eighty percent of men and women in the United States at least once in their lifetime.  Lifting heavy objects is one of the major causes of lower-back pain.

Because men often lift heavy objects, they have to strengthen their lower back as well as the supporting muscles.  Lower back exercises for men can help prevent injury to the lower back and improve the posture.

Importance of Lower Back Exercises for Men

The spine’s flexibility allows free movement of the torso but it also brings some amount of risk.  The small bones in the spine need support from the abdominal and lower back muscles.

If these core muscles are weak, the spine may not get the support it needs and injury can occur.  When done correctly, lower back exercises help men develop the muscles to prevent the problem of lower back pain.

Lower Back Weight Exercise for Men

The following weighted exercises are ideal for developing lower back strength in men:


The Squat is one of the many exercises that are good for the lower back.  In performing this exercise, you will be using a heavy barbell.  The squat is a leg exercise but the barbell is supported by the lower back.

Thus, the squat utilizes several muscle groups.  To perform this exercise, step under a barbell at a squat rack.  Position the barbell across the shoulder, supported by your traps and rear delts.

Step back from the rack and squat until your thighs are parallel to the floor.  Keep your back straight.  Stand back up to make one complete repetition.  Perform 8 to 20 reps per set.

Good Mornings

This is an excellent lower back exercise for men.  To do the Good Mornings, stand up and place a barbell across the back of your shoulders.  Keep your legs straight and your feet about a foot apart.

Keeping your head up, bend forward at the waist until your upper body is parallel with the floor.  Reverse the movement and straighten up.  Do 3 sets with 12 repetitions per set.

Source: FitnessFAQs

Other Lower Back Exercises for Men


This exercise is suitable for beginners and strengthens the abdominal muscles and lower back.  The cobra works out the muscles in the abdomen, the spine, and lower back.  To perform the cobra, lie on our stomach with the legs straight.

Bend your arms and place your hands on the floor beside your armpits.  Straighten your arms and lift your upper body.  Let your back arch while keeping your stomach and lower body on the floor.

Cat Stretch

The cat stretch lengthens and strengthens the erector spinae or muscles in the lower back.  Go down on your hands and knees on the floor, keeping your hands in line with your shoulders.  Begin with your spine in a relaxed, straight position.

Squeeze your abs and round your back as high as it will go without moving your hands or knees.  Relax your neck and drop down to increase the back stretch.

5 Effective Fitness Tips for Men

5 Effective Fitness Tips for Men

No matter what your age it’s important to keep fit.   This is true for both men and women, and fitness tips apply equally to both.

Men, however, have different needs and a study has shown that men were more inclined to stick to their fitness regimen if it involved more strength training.  But men should also realize that a muscular physique is not the only criterion for health.

The following fitness tips for men will help you stay fit and healthy for life so you can achieve your goals more easily:

Eat a Healthy Diet

Good nutrition is the foundation of good health.  The body needs many different nutrients to function properly and build a strong immune system.

You must eat a nutritious and balanced diet that will provide proteins, minerals, vitamins, healthy fats, enzymes and antioxidants for your body.  Junk food is unhealthy and should be avoided.

Eat plenty of vegetables, fruits, lean meat, fish, beans, whole grains and seeds.  How you eat is also important.  Make sure you eat a good breakfast to start your day.  Never skip a meal and avoid going hungry.

Small, frequent meals are better than one heavy meal.  Overeating is bad for your health but you should also avoid depriving your body of the food it needs to function properly.

Exercise Regularly

Men who wish to stay healthy and fit must exercise regularly.  Health experts recommend at least 30 minutes of exercise every day.  Exercise boosts your metabolism and increases your stamina and endurance.

Walking is good exercise, and an hour of walking will help you burn calories.  To get the best fitness benefits, you must perform both cardiovascular exercises and weight training.

Weight training builds muscles and increases your strength while cardio exercise boosts your energy level, strengthens the cardiovascular system, reduces the risk of heart disease and some types of cancer, and aids in weight loss.

You can go to the gym or engage in physical activities such as jogging, cycling, swimming, or playing tennis.

Avoid Smoking and Drinking

This fitness tip for men involves a healthy lifestyle.  Men who want a healthy body should avoid or stop smoking.

Smoking can cause premature skin aging, emphysema, and even cancer.  Men should also avoid drinking too much alcohol.

Get Enough Sleep

Your body also needs rest to stay healthy.  You must sleep for at least 8 hours each day.  The body builds and repairs muscles and tissues while you sleep.

By allowing your body to rest, you will feel refreshed, rejuvenated, and revitalized.

Commit to a Healthy Lifestyle

The best way to stay fit is to commit to a healthy lifestyle.  Identify your fitness goals or what you hope to achieve in six months or one year. Healthy living involves a nutritious diet, regular exercise, and clean living.

Being fit brings many benefits including prevention of many diseases and disorders such as diabetes, heart disease, hypertension, cancer, osteoporosis, impotence, and depression.

Kettlebell Exercises for Men

Kettlebell Exercises for Men

Kettlebells Exercises have been used as exercise tools in Russia since the 1700’s, but it was only in recent years that they became popular in the United States.

A study conducted by the American Council on Exercise found that kettlebell exercises produce strength and aerobic fitness more quickly than other types of workout.  Kettlebell exercises for men have exactly the same benefits as dumbbell exercises, plus more.

Kettlebells are shaped like a cannonball with  thick handles.  These versatile exercise tools can be used to perform lunges, flyes, chest presses and swings.  They help work the major muscle groups and burn off body fat.

With dumbbells, you need a whole set of different weights but kettlebell exercises for men require only a pair of  kettlebells.  Using kettlebells for your exercises will strengthen your core muscles and add bulk to your physique.

Why Kettlebells are Effective

Because of its design, the weights of kettlebells lie a few inches below the handle.  As a result, it is much harder to control and adds to the challenge.  You have to grip harder and your core muscles have to work much harder compared to using dumbbells.

The body burns off more calories because of the extra work and you will lose fat more quickly.  Kettlebell exercises for men target the whole body for faster results.

Kettlebell Swing

Kettlebell swing exercises are challenging even for men.  They require upper body strength to begin with.  To perform this exercise, stand with your feet shoulder width apart.  Hold one kettlebell between the legs.

Bend slightly at the hips and knees while bringing the kettlebell up to shoulder height.  Pause for a half-second at the top of the swing.

Bring the kettlebell down to the starting position, with the same slight bend at the hip and knee.  Do this 10 times and then switch arms.

Kettlebell Squat

This kettlebell exercise for men is a basic squat with the added challenge of a kettlebell for resistance.  Stand with your feet about shoulder width apart.

Hold a kettlebell level with your eyes so that you are able to see through the handle.  Keep a straight back.  Slowly squat down as low as possible, then rise back to the starting position.


The shelf is a kettlebell exercise for men that will strengthen the core and arm muscles.  To perform this exercise, place the kettlebell to your right side on the floor.

With your lower back in its natural position, pivot your feet to the right, bend down, and pick up the kettlebell by its handle.  Raise the kettlebell as you twist and pivot to the left; stop when the bell is chest-high.

Reverse the motion and return the weight back onto the floor.  Do 10 repetitions and then switch to the left side.

Kettlebell Lunges

Adding kettlebell weights to your lunges improves your balance and strength.  This kettlebell exercise for men will help develop your leg muscles.  To perform this exercise, hold a kettlebell in each hand.  Allow your arms to hang naturally at your sides.

Take a long stride forward with your right foot and kneel down with your left knee until it nearly touches the ground.  Your right leg should be bent at a 90-degree angle.

Keep your back straight and look in front of you.  Hold this position for 2 seconds, then stand up and bring your feet together.  Repeat the movement with the left foot.

The Most Effective Leg Exercises for Men

Effective Leg Exercises

Effective Leg Exercises for Men: The majority of men who are into bodybuilding focus on working out their upper body.  They have huge biceps, massive chests, and well-defined abs.

But these muscular bodies may be supported by a pair of thin legs.  If you don’t want this to happen to you, start doing leg exercises for men.

Men often follow a workout routine that focuses on the upper muscles such as the shoulders, chest, arms, back, and abs.  For most men, leg exercises are often only an afterthought.

The result is a well-built upper body and an under-developed lower body.  A disproportionate appearance like this won’t win any trophies.  You may be able to get away with thin legs while wearing pants, but think how you will look at the beach.

Hence, your bodybuilding program should include the following best leg exercises for men:


The squat is probably the best leg exercise for men.  You can do this exercise at home or at the gym.  To perform this exercise, stand with your feet shoulder-width apart.  Keep your hands at your sides.  Slowly lower your body as if sitting on a chair.

When your thighs are parallel to the floor, hold the position for a few seconds.  Return to the original starting position.  When doing this exercise, keep your feet flat on the floor facing forward.  Do 3 sets of 15 squats per set.

The barbell squat is a more challenging variation of the squat.  The movement is the same as the basic squat but uses a barbell for resistance.

Place the desired amount of weight on the barbell and do the exercise with the barbell resting on your shoulders and upper back.


Lunges work the quads, hamstrings, calves and glutes.  To perform this leg exercise for men, start by standing straight with your hands that your sides.  Take a large step in front of you with your right leg and then raise your left heel.

Keep your chin up and your back straight while doing this exercise.  Gradually lower your body down until your left knee is just above the ground.  Hold this position for a few seconds.

Return to the original starting position.  Repeat.  Perform 3 sets of 15 lunges for each leg.

Heel Raises

This leg exercise for men strengthens and develops the calves.  Stand with your feet shoulder-width apart.  Raise your heels so you are standing on tiptoe.

Hold the position for a about 5 to 10 seconds. Lower your heels and repeat slowly.  For a more challenging leg exercise, you can also do barbell calf raises.

Standing One-Leg Hamstring Curls

This exercise uses the hamstring machine and strengthens and develops your hamstrings.  First, select the amount of weight you want to lift.  Position the back of your ankles against the leg pads and hold the machine’s handles to maintain your balance.

Bend your left leg at the knee, raising your foot until the heel points toward the ceiling.  Hold the position for 2 seconds, then straighten your leg.

Perform the desired number of repetitions for your left leg, then switch to your right leg to finish the set.

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.


When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.


A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

How to Gain Muscle Mass in 26 Days

what to eat to gain muscle mass

Gain Muscle Mass: People exercise for a number of reasons.  Some exercise for health while others workout to improve their physique.  Building muscle workouts are ideal if you want to have a toned body and look your best.

While muscle building will give you a fit and sexy body, it will also provide many health benefits.

Weightlifting to Gain Muscle Mass

If you want to bulk up you must include building muscle workouts in your exercise program.  Weightlifting is the best way to add muscle mass to your body.  Many experts believe that the best way to develop your muscles is by using free weights.

Although weight machines and body weight exercises can help you get bigger,  free weight exercises offer maximum muscle building results.

Building muscle workouts must be done with proper form to ensure that your muscles develop where you want them.  Using proper form when doing the exercise routines also prevents injury.

There are many different exercises targeting specific muscle groups.  You must find the correct exercises to workout each muscle group.  Building muscle workouts stimulate the muscle fibers and challenge them.

By overloading these muscles, they will be rebuilt and become bigger and stronger in the process.

Lift Heavier Weights

If you want to build bigger muscles you have to workout with heavy weights.  Overloading your muscles with heavier weights causes the muscle fibers to tear.  When the body repairs the muscles, they become stronger.

As you progress with your building muscle workout, you must increase the weights to stimulate your body to add more muscles.

Serious bodybuilders prefer free weights because they find it more challenging and more effective than weight machines.  When working out with free weights, the supporting muscle groups also get a lot of stress.  Your muscles get tired faster.

Bodybuilders find that they can lift “heavier” weights when using an exercise machine.  However, machines do not provide as much muscle gain as free weights.

For maximum muscle gain, you must lift weights that are considered “heavy”.  This means you can only do 8 to 12 repetitions before your muscles fail temporarily.  “Lighter” weights allow more than 15 reps before the muscles begin to fail.

Get Enough Sleep

Many people are surprised to find out that a building muscle workout is useless unless you get enough sleep.  Although it is not a part of your weight training program, sleep is vital if you are trying to build muscle mass.

You need at least eight hours of sleep every night.  While you sleep, your body builds proteins to repair the muscle tissues that tore during exercise.

A good night’s sleep also stimulates the release of human growth hormones that are necessary to build bigger muscles.

It’s important to get enough sleep to revitalize your body for the next building muscle workout.  Taking a quick nap during the day also helps.

Burn More Fat

A building muscle workout can also help you burn more calories and reduce body fat.  Muscles require more calories to maintain.  If you have more muscles in your body, your metabolism will increase and burn fat faster.

Your body will look leaner and better if you perform muscle-building workouts at least three times a week.