Power lifting is the undisputed king of strength gains, but many enthusiasts often fail to target lesser muscle groups. The issue is so widespread in gym-goers that research conducted by the British Journal of Family Medicine has found that up to a third of people regularly neglect entire important muscle groups. Strength comes from having a body that’s finely balanced between all of its muscle groups, so neglecting any one area is a recipe for disaster. One important area to start is the neck.
Your neck will get a workout from exercise that focuses on your shoulders and back. As a result, many of the main lifts, like squats and deadlifts, will get you good strength in your neck. However, the neck is also one of the most overused and strained muscles in day-to-day life. Harvard health note in particular the impact of computer-based working on neck strength and advocate exercises to help build resilience. Consider taking resistance based training at first. Chin-tucks, side-to-side tilts, and back burn exercises help to strengthen your muscles. As you become more experienced, you can put more weight into other beneficial exercises like the squat and deadlift.
Many of the lifts that are most regularly practiced will benefit your glutes. However, not many people are aware of a dense set of muscles below the gluteus maximus that are often neglected. This can often occur through poor form. When weightlifting, it can tempting to feel the burn in target areas and lean more into that form. Ensure that you are getting a full-body workout by looking at your posture and overall strength gains – if you are well balanced and improving, there is a good chance you re working the right stuff.
According to Men’s Health, calves often receive less attention than other areas of the body due to the fact that other workouts lean into larger muscle groups. Beyond lots of walking and step exercises, it can be difficult to work on the calves – furthermore, many that workout would prefer to avoid more pain during leg days. It is beneficial to include calf attack exercises, like calf raises, cliffhanger stairs, and seated calf raises in your everyday workout. This will ensure you have balanced strength right down to your toes.
Putting focus onto these areas will help you to develop your strength to a greater degree. Knowing what to target next is up to you knowing your body. Look for where your strength is lacking, or where aches and pains take over more easily – they will show you the way.