It is no secret that regular exercise is the key to living a healthy life, but you can’t rely solely on exercise alone to help prevent illnesses and diseases in later life.
Building muscle helps to reduce muscle loss that people are faced with as they get older and supports people who might be struggling with their mental and physical health.
Building muscle can help you feel stronger both inside and outside the gym and helps to promote weight loss, which can reduce the risk of high cholesterol, high blood pressure, diabetes, and heart disease.
You can reduce your risk of injury and building muscle can even help reduce any joint pain you might be experiencing.
Buildng muscle seems like a great idea, right? There are a few things to consider before you jump into building muscle as you need to make sure you are doing it properly.
You don’t want any risk of injury or muscle damage, so be sure that you’ve done your research first.
Here we have the basics when it comes to building muscle that will be sure to start you off on your journey to a healthier lifestyle.
Weight Training: Where Do I Begin?
The key to successful weight training is making sure that you are performing exercises with the correct technique.
This is vital before you consider picking up a weight because you don’t want to do any damage to yourself.
For example, learning to squat and lunge your bodyweight correctly will help you before trying these exercises with weights.
Once you have perfected the basic techniques to perfectly execute the exercises, make sure that you start with a light weight.
This is to make sure that you do not put too much strain on your body that results in an injury. You want to feel some resistance, but not so much that you are unable to perform the exercise properly.
Make sure that you build up to heavier weights, don’t dive straight in and go for one of the heaviest ones.
As you gradually build yourself up to heavier weights, you will be able to see your body develop and become stronger without causing any long-lasting damage from forcing it to lift heavier weights too quickly.
It is also important to stretch before and after exercises so you can reduce the soreness of your muscles and prevent any injuries.
What Exercises Should I Do?
When starting out with weight training, it is important not to start working out with exercises that your joints might be too weak to start with.
Most people associate building muscle with weights, but this isn’t necessarily the case. There are plenty of non-equipment strength training exercises that you can perform to increase your muscle strength.
An overhead press is a weighted exercise that can help ease you into weight training. To perform an overhead press, make sure you are standing tall with your back straight.
Hold dumbbell in each hand at shoulder height with your thumbs facing the same way as you.
Take a deep breath and on the exhale, carefully lift the dumbbells above your head.
Hold them in that position briefly before inhaling to bring them back to the starting position.
Begin with lighter dumbbells so you aren’t putting too much pressure on your arms. This will reduce the strain on the rest of your body.
Inner Thigh Lifts
This is a muscle building exercise that doesn’t require any equipment but helps your body to feel stronger.
It is very easy to do and you are able to do the exercise at home. Lying on your right side, bend your left leg and position your foot in front of your right knee.
Your right leg should be straight. For stability, keep your left hand holding your left ankle. Carefully raise your right leg between 3-5 inches off the ground, keeping your core engaged.
You can repeat this exercise as many times as you can but make sure to do the same on the other side.
This is a great exercise to help strengthen your core as you will keep it engaged throughout the exercise to support yourself.
A strong core will help you to carry out a variety of different exercises.
Bicep curls are another weighted exercise that will greatly benefit your strength. Begin by selecting light weights and stand with your feet shoulder-width apart.
Hold a dumbbell in each hand and keep your arms relaxed down the side of your body.
Keeping your core engaged, exhale and lift the dumbbells up to your shoulders, bending your elbows and keeping your elbows close to your ribs.
When bringing the dumbbells back down to the starting position, inhale and carefully lower the weights.
Either work with one weight at a time or perform both movements together.
When beginning building muscle, it is important not to push yourself too quickly. This can result in injury and you want to make sure that you ease your body into lifting weights.
If you don’t want to use weights straight away, there are a variety of exercises that you can perform at home that can strengthen your muscles without jumping into lifting weights straight away.
If you want to begin using weights straight away, you want to make sure that you are using lighter weights.
This will help to prevent injuries and it will allow your body to gradually increase the weight.
Patience is key in building muscle as you don’t want to force your body into heavier weights straight away, you want to gradually improve your strength.
Finally, motivation is extremely important. We are all aware of the benefits exercise can have on the body as we all want to aim to live a healthy lifestyle.
Remembering why you are training can give you the motivation boost that you need.
Building muscle is very good for you health, but you must make sure that you are training properly and don’t push yourself too hard too quickly.