If you want to live a longer and healthier life then it is very important to be strong. This doesn’t just mean being physically strong but strong internally as well. There are lots of lifestyle changes or adjustments once can make in order to be stronger. The best way to get stronger is by working out regularly and diligently. You can follow the steps given below for an efficient and effective workout routine.

Warm Up

First and foremost it is very important to keep up with the warm ups. Warm ups are incredibly essential if one wants to build a stronger body. It helps in giving the body the space and the strength it needs before one enters into a heavy work out. Even if you are doing a light workout, always remember to have at least 5 minutes dedicated to warming up beforehand. This way you can stretch all parts of your body and won’t get injured during the process since your joints will be loosened. Other than that, blood flow also increases and makes the entire routine easier.

Start Small

Secondly, timing is very important. You want to instantly jump in with the biggest and the heaviest workout routine. Try to ease your body into the process. If you going to do exercises, start slow with some squats and knee kicks. This will help in moving your warming one notch up while also starts your routine. A HIIT workout session should always be eased into as it can get unbearable otherwise. Similarly, if you are lifting, start small. First use smaller weights and after a few reps move on to the bigger ones. Always remember to do it gradually.

Go for Your Weak Points

Thirdly, one should always know what they want to work on. This is not difficult at all. First, try to figure out which part of your body needs the most work. Start from there. As the workout routine continues, you can diversify slowly and steadily. Of course, there will be other exercises in the routine as well to keep it balanced but your weak points should be first priority. The longer you put them off, the harder it will be to get to your goal.

Strength training is the best way to go at the weaker muscles. It might take some time but with patience and resistance you can do it.

Muscle Power

Muscle power really does rule in the long run. There are various studies that show the impact of muscles on the longevity of life. People having a higher muscle index were shown to live longer and healthier lives as compared to those with lower muscle index. This process of gaining muscles can help fight off the excess fat. As a result you can be safe from the harms of obesity.

Easiest way to gain muscle is by resistance training. It is effective and efficient. It may be a little intense but with time you can get used to it. With resistance training you can also improve your cardiovascular health. This means less chances of heart related diseases. So, all in all, it is a win-win situation.


Consistency is a huge factor in strength gaining process. Try to keep up with your routine to the best of your capabilities. You may get tired on day 1 or day 2 but keep pushing yourself. Muscle building and other such workout routines can be pretty tough and intense.  They will make your heart race at a fast pace and help with sweat release. The more you lose, the more in shape you will. Just remember to test your boundaries.

Once you have a tone step for your workout routine, try to be consistent with it. If you can do it every day of the week then try to do it three to four days in a row. Once you’ve mastered that, you can add another day. It is also completely fine to take one cheat day every week. This can be your day off. You can relax and unwind but be ready to be back the next day with even more enthusiasm and energy. Consistency can be your step to success in this process.


Lastly, other workout tips your diet also has to be top notch. This in no way means consuming fancy salads, just stick to the basic and healthy things. Try to make your meals as much fun as you can. As a result you won’t be bored out of eating healthy. Inclusion of protein and fiber in the diet is extremely crucial. Try to consume lesser carbs in comparison.

The dietary changes should be made on the hope that one can follow them on long term basis. Take it slow and easy. Also, allow yourself to mess up once and get back into the routine with more dedication.

How do I toughen up mentally?

Here are some tactics to toughen up your mind for life’s hard knocks.
  1. What is Mental Toughness?
  2. Manage Your Expectations.
  3. Prevent Emotions from Getting the Best of You.
  4. Find Your Source of Motivation.
  5. Learn to Delay Gratification and Let Things Go.

What foods improve mental health?

To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.

What are 5 ways to wellbeing?

5 steps to mental wellbeing
  • Connect with other people. Good relationships are important for your mental wellbeing.
  • Be physically active. Being active is not only great for your physical health and fitness.
  • Learn new skills.
  • Give to others.
  • Pay attention to the present moment (mindfulness)

What are the 5 pillars of wellbeing?

Essentially the 5 pillars of health can be broken down generically into the following 5 areas—physical, mental, emotional, social, and spiritual.

What are the pillars of wellbeing?

The four pillars of wellbeing working together
  • Physical wellbeing.
  • Mental wellbeing.
  • Financial wellbeing.
  • Social wellbeing.
  • Each pillar contributes to overall wellbeing.
  • The benefits of achieving good wellbeing.
  • Can I get further advice and support?

What is poor mental health?

Simply put, this is when our mental health is not what we would want it to be. Finding it difficult to manage how we think, feel, act with respect to daily stresses could be a sign of poor mental health. Having continuous episodes of mental ill health could indicate a problem.

Is overreacting a mental illness?

“You’re Just Overreacting Again”

Overreacting is a symptom of bipolar disorder. 1 Hearing harsh words that would be painful to anyone, you may well respond with extreme anger or dark depression. Even a sad movie can make a person with bipolar disorder overreact.

What causes poor mental health?

For example, the following factors could potentially result in a period of poor mental health: childhood abuse, trauma, or neglect. social isolation or loneliness. experiencing discrimination and stigma.

What are the 4 types of mental illness?

  • Anxiety disorders, including panic disorder, obsessive-compulsive disorder, and phobias.
  • Depression, bipolar disorder, and other mood disorders.
  • Eating disorders.
  • Personality disorders.
  • Post-traumatic stress disorder.
  • Psychotic disorders, including schizophrenia.

Can a mental illness be cured?

Treatment can involve both medications and psychotherapy, depending on the disease and its severity. At this time, most mental illnesses cannot be cured, but they can usually be treated effectively to minimize the symptoms and allow the individual to function in work, school, or social environments.

Can you go crazy with anxiety?

Anxiety-Related Factors

They are extremely common during panic attacks and times of intense stress but can create a feeling of disconnectedness with the body and with the wider world. 3 This can lead to a feeling that you‘re going insane, creating a self-reinforcing cycle.

Is it normal to talk to yourself?

It’s Totally Normal (and Healthy) to Talk to Yourself. Do you talk to yourself? We mean out loud, not just under your breath or in your head — pretty much everyone does that. This habit often begins in childhood, and it can become second nature pretty easily.