5 Tried-And-Tested Exercises for Beginner to Build Muscle and Strength
We all know nutrition is essential for good health and well-being; however, that’s not all. Obviously, it does offer building blocks for your body, but muscle building is similarly critical. That’s because the average person begins to lose muscle at the age of 25. Furthermore, between the age of 40 and 70 years, muscle loss averages 8% per decade and then goes up to 15% once you’re 70.
Remember, muscle tissue has a direct link with your metabolism, and if you’re suffering from muscle loss, you could end up with physical and cognitive issues. Just guess what?
All these minor problems can be avoided and even reversed with some best muscle-building exercises. The more muscle you’ve when your body begins breaking down, the longer you can be physically fit.
Have you ever tried any best muscle-building exercise? Fret not, we have the five best muscle-building exercises for you, even if you’re a beginner!
Pushups
You might have observed many people doing pushups. That is because it consists of several muscles in your body at the same time. Amazing, isn’t it?
Here’s how to do it:
- Begin with a plank position. Your core must be tight, shoulders pulled down and back, and your neck should be neutral.
- Lower your body down to the floor and bend your elbows.
- Slowly and steadily, lift it.
- Concentrate on putting your elbows close to your body during the movement.
- Do as many reps as possible.
Lunges
This best muscle-building exercise is a must-have to promote functional movement and increase strength in your legs and glutes.
Here’s how to do it:
- Stand with your feet shoulder-width separately and try to keep your arms down at your sides.
- Take one step forward with your right leg, and bend your right knee, ensuring your thigh is parallel to the ground.
- All this while making sure your right knee does not have to go past your right foot.
- Return to the initial position and push up off your right foot.
- Now, repeat with the other leg. Do ten reps for three sets.
Burpees
This is another full-body exercise that boosts your endurance and muscle strength.
Here’s how to do it:
- Stand upright with your feet, your arms down at your sides, and shoulder-width apart.
- Squat down while keeping your hands out in front of you. When your hands touch the ground, keep your legs straight into a pushup position.
- Jump your feet up to your palms. Keep your feet very close to your hands.
- Stand up straight and keep your arms above your head, and now jump.
- As a beginner, you should do at least three sets of 10 reps.
Standing Overhead, Dumbbell Presses
This exercise targets several muscles in the body at once and works well for those who have hectic schedules! It doesn’t only work out your shoulders but additionally engages your upper back and core.
Here’s how to do it.
- Pick some dumbbells measuring 5 kilos. Begin by standing with your feet shoulder-width separately or together. Now, move the weights overhead so that your upper arms are aligned to the floor.
- Start pushing up until your arms are entirely extended above your head.
- Next, bend your elbows and lower the entire weight back down until your triceps are aligned to the floor again.
- Finish three sets of 12 reps.
Squats
This might look like a basic exercise; however, it increases the strength in your lower body like no other! Moreover, squats are called one of the most ideal best muscle-building exercises since they can engage some biggest muscles in your body.
Here’s how to do it:
- Begin by standing straight, with your feet at shoulder-width apart and your arms at one side.
- Keep your chest and chin up; now push your hips back and bend your knees since you’re going to sit on a chair.
- Do not bend your knees and make sure your thighs are aligned to the ground, bringing your arms out in front of you in a suitable position.
- Pause for almost one second, extend your legs and return to the starting position.
- Do three sets of 20 reps.
So now, you know where to begin your muscle-building program. Get started with these five simple best muscle-building exercises today! Don’t wait.