Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance,

and size of skeletal muscles.When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being.

Strength training also helps you:

Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Strength Exercise:

1.Squat To Overhead Press:

Hold weights at your shoulders, elbows bent, feet hip-width apart. Bend your knees and lower until your thighs are nearly parallel to the floor. As you stand, press the weights overhead until your arms are straight. Return to start. Do 3 sets of 15 reps.

This works best for glutes, quadriceps and shoulders.

2.Single -Leg Dumbbell Row:

Bend at the hips and lower your torso until it's nearly parallel to the floor. Raise one leg and hold it in the air.Row the dumbbells to the sides of your torso. Each set, switch the leg you balance on.Do 3 sets of 15 reps.

This is good for back, shoulders,abs,biceps,quadriceps,butt,hamstrings.

3.Step-Up With Bicep Curl:

Stand with left foot on bench or a step.Carry 5 pound weight in each hand.With weight on left foot,lift to standing on the step,right thigh is raised so it is parallel to floor; at same time curl up the weights towards the shoulder.Return to start position.Do 15 times and then change side.Do 3 reps.

This works good for quadriceps,hamstrings,butt,abs and biceps.

4.Dolphin Plank:

Begin with a plank position toes tucked,forearms on floor and bell button tucked to spine.Then slowly raise the hips to form an inverted V shape.Inhale while doing this.Then slowly return to the start position.Do 3 sets of 15 reps.

This is good for shoulders, abs and back.

5.Curtsy Lunge:

Stand with your feet hip-width apart, hands on your hips. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor (shown). Keep your torso upright and your hips and shoulders as square as possible. Return to start. Add dumbbells once you master the movement with perfect form.

Best for abs,quadriceps,hamstrings,butt.

Do share if you know more strength exercises.