10 Essential strength training exercises for building muscle

If you are looking to Maximize your current strength training program as you may feel stuck with your current routine and not feel like you are progressing now is the time to maybe switch up your current routine or try to change your mindset about your current training program.

If you are aged between your 30s and 40s you gradually begin to lose muscle mass and strength, it decreases approximately 3-8% per decade after the age of 30 and this rate of decline is even higher after the age of 60, 65, and 80. You may lose as much as 8% of your muscle mass each decade. This involuntary loss of muscle mass happens to everyone over time and people with sarcopenia lose it more quickly.

The good news is that strength training can help you maintain and rebuild muscle at any age. Research shows that older adults see even greater improvements in their muscle strength versus younger adults.

In order to gain the best results it is advisable that your work with a qualified coach who is able to measure and advise you on your program and manage your progress.

 

10 Essential strength training exercises for building muscle:

 

1. Squats: a compound exercise that targets the lower body, including the quadriceps, hamstrings, and glutes.

 

2. Deadlifts: another compound exercise that targets multiple muscle groups, including the back, glutes, hamstrings, and core.

 

3. Bench press: classic exercise for building chest, shoulders, and tricep strength.

 

4. Pull-ups/chin-ups: these are great for building upper body strength, targeting the back, shoulders, and arms.

 

5. Overhead press: targets the shoulders and triceps, and is a great way to build upper body strength.

 

6. Bent over rows: a great exercise for targeting the back muscles, including the lats and rhomboids.

 

7. Lunges: a unilateral exercise that targets the legs and glutes, helping to improve balance and stability.

 

8. Dips: a great exercise for building strength in the chest, shoulders, and triceps.

 

9. Planks; a core strengthening exercise that also engages the shoulders arms and glutes.

 

10. Farmer’s walk: a functional exercise that targets the grip strength, forearms, and overall stability.

 

You cannot neglect your nutrition this is essential when building muscle for several reasons:

Protein: is the building block of muscle tissue and consuming adequate protein is crucial for muscle growth and repair. The amino acids from protein repair and build new muscle fibers after resistance training.

Carbohydrates are not your enemy: carbohydrates are the body’s primary source of energy, and they are essential for fueling intense workouts, consuming enough ensures you have the energy to perform well during your training sessions.

Make sure to feed your body post-training, your body needs nutrients to repair and recover, proper nutrition provides the necessary vitamins, minerals, and antioxidants to support muscle recovery and reduce muscle soreness.

Proper hydration is essential for muscle function and recovery to transport nutrients to your cells and regulate your body temperature and overall performance.

Try to aim to do 2 sessions or more of muscle-strengthening exercises a week if you are not doing any weightlifting you can also include activities such as:

 

• Working with resistance bands
• Climbing stairs
• Heavy gardening, digging, and shoveling
• Hill walking or incline walking on the treadmill
• Cycling
• Bodyweight push-ups, sit-ups, and squats.