Strength training offers benefits beyond muscle building, fostering resilience, character, and mental calmness. A proper warm-up, including neck rolls, shoulder rotations, torso twists, lateral stretches, knee and hip rotations, and jumping jacks, is crucial for injury prevention and optimal performance. Exercises like Sumo Squats enhance lower-body stability and strengthen thighs and glutes, while Reverse Lunges encourage forward movement after stepping back, promoting strength and balance.