A Beginners Guide to Building Muscle at the Gym
Getting into cardio to the point where you’re running every day is an accomplishment, but eventually, you may want to toss in a little strength training to switch things up a bit. This can be intimidating at first if you aren’t sure where to start. However, once you know the basics, you will be just as confident as you are with your current fitness routine.
Start with Your Body Weight
Strength training refers to using resistant for building muscle. While most people will immediately think of machines and hefty weights, there are other ways to create the resistance needed to build your muscles. Bodyweight workouts are another option. You can do push-ups and squats or add-in tools like kettlebells, TRX bands, and slider disks to gain strength. Start simple to keep things easy when you begin.
Start Slow and Work Up
Many experts recommend starting with two days of strength training and then working up to a third. Some people lift weights to five days a week, but jumping right into that can cause shock to your body. Go with 20 minutes sessions and slowly add on extra time up to 45 to 60 minutes. You also should continue doing your cardio routine for the best results.
Remember 15 Reps and Three Sets
When starting out, 15 reps and three sets of each exercise is plenty for building muscle. You can mix it up once you get more comfortable and want a more significant challenge. This is another case of keeping things simple when you are just starting out. It will make it easier to get used to your new routine.
Remember, above all else, that you need to listen to your body. If you feel like you need a day off, take it. If you have tired arm muscles, focus on your legs or stomach. There’s no reason to push yourself too far since that can cause injury.