Establishing a new routine for any reason can be a life-changing event. Whether you’re heading back to the gym or continuing to work out at home, creating a new strength routine can be daunting. After all, there are a number of factors that go into building muscle, such as dedication, guidance, technique, and skill level.
Luckily, with the help of Sworkit and a solid routine, you can get into the best shape of your life. Read on to explore our beginner’s guide to building muscle.
Getting Started
Check with your physician first.
Before starting any new exercise program or fitness routine, consult your physician. Ask for their advice on what exercises are best for you at your age and health level, and what you should stay away from. Depending upon your overall health, your provider may want you to limit your range of motion when working on some muscle groups, or have you emphasize certain exercises.
Review your options.
Figure out what kind of equipment you have access to. When working out at home without standard equipment, there are still plenty of options to help you build muscle. There are exercises that give you a great strengthening workout just by using your own body weight, such as planks, squats, push-ups, and tricep dips.
You can also use free weights like barbells and dumbbells. If you don’t have access to weights but are eager to do more than just body weight exercises, you can use objects you may have around the house like soup cans or water jugs. Sworkit also offers resistance band workouts which are a great alternative to using weights. You can find resistance bands at most sporting goods stores and they’re great for building strength and stretching.
Build Your Routine
When working toward building muscle, there are a few general guidelines you should follow:
- Strength train at least two to three times a week. Strength training can include options like body weight exercises, lifting weights, using resistance bands, and even some forms of yoga.
- Incorporate both isotonic and isometric exercises. These are, respectively, exercises that take your body through a specific range of motion, versus those that concentrate on static strength training. Isotonic exercises include crunches, push-ups, squats, tricep dips, and donkey kicks. Isometric exercises, on the other hand, concentrate on stability while holding one position. Examples include side bridges, wall sits, yoga poses, and planks.
- Train each muscle group. Training upper body, core, and lower body equally is very important. Just be sure to allow a day in between targeted workouts for a particular muscle group in order to recover and avoid injury. If you’re currently suffering from an injury you’ll have to modify exercises to avoid further injury and suit your needs.
Concentrate on technique.
When doing any form of exercise, it’s vital to use the correct technique and form. Otherwise, you can seriously hurt yourself. If you’re ever questioning your form, our certified Sworkit trainers are always available to guide you and provide you with tips to improve your technique. In general, watch out for posture and try to maintain a neutral spine. Always keep your core engaged and keep your knees properly aligned to avoid injury.
Pace yourself.
Finally, allow yourself time to develop strength gradually. Keep in mind that if you’re a beginner, you don’t want to use a weight that is too heavy or perform more repetitions than your body is prepared for. Be patient in the beginning stages of trying to build muscle as your body adjusts to new movements and you learn how your body reacts to certain exercises. As you become more familiar with strength training, you can gradually increase your weight and the number of reps you perform.
At Sworkit, we provide the fitness industry’s leading workout app to help you achieve your goals of getting leaner, stronger, and creating an all-around healthier lifestyle. If you’re trying to build muscle and have access to equipment, try our At-Home Gym-Building Muscle workout collection. And if you’re looking to build muscle without equipment, take a look at one of our many strength workouts. Then get ready to get fit and live your best life with Sworkit!
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