At Home Workouts To Gain Muscle

Building muscle is important for many reasons — for both men and women. Our lean muscle mass naturally diminishes with age, so it’s important to be intentional about developing/maintaining muscle mass.  The notion that strength training is only for men is a myth.  Strength training is vital for physical and mental health for both sexes as we age.

Benefits of Strength Training 

• Weight Management
• Cardiovascular Health
• Bone Health
• Balance Blood Sugar
• Increase Flexibility
• Boost Mood
• Sharpen Cognition
• Increase Metabolism
• Improve Sleep Quality
• Decrease Risk of Chronic Illness
• Relieve Pain
• Build Strength
• Age Healthfully
• Avoid Injury/Falls

As you can see adding strength training to your exercise routine is beneficial for many aspects of health.  There are many ways to strength train at home, and without a lot of equipment required.  In fact, when you first start strength training, body weight exercises are enough.

Common Body Weight Exercises   

• Pushups
• Tricep Pushups
• Tricep Dips
• Planks
• Squats
• Lunges
• Burpees
• Mountain Climbers
• Wall-sits

Getting Started Strength Training

Strength training is best done every other day.  Two days/week is recommended for beginners and three days/week for more advanced exercisers.  Daily strength training of the same muscle group can lead to injury.  Alternating days allows your body time to rest, recover and for muscles to grow.

After a few weeks of body weight exercises you could add a few small pieces of equipment to your workouts.  Hand weights, resistance bands, and kettle bells are an inexpensive yet versatile way to start.  Personally, I first began with 3 and 5 pound hand weights, then graduated to 5 and 10 pound weights, and now want to purchase 15 and 20 pound weights. If you don’t wish to purchase weights, you can use at home items like soup cans to start.

Warming up before strength training is advisable.  You can read a previous blog on warm-up ideas for some dynamic stretches here.

Focus on form before focusing on lifting heavier.  Good form is critical to preventing injury.  If you’re not sure of proper form/posture/breathing you can consult a personal trainer to help develop a program, or even consult You Tube for trainers that show proper exercises/form.

Make Strength Training Fun

Like any exercise routine, it needs to be enjoyable to create consistency.  Finding a workout buddy is a great way to make workouts fun and hold you accountable (because you are meeting them at a specific day/time to train).  Our mission at Fit N Fun Games is to make fitness fun which creates consistency and results.  Give our Bootcamp Edition a try.  We have strength training built in (body weight and with light equipment).  We also demonstrate proper form of each exercise on our website, so it’s perfect for beginners.  You can start at your present fitness level and gradually increase the number of reps/amount of weight you lift as your fitness level improves.

Adding strength training to your workout routine offers many advantages, and you may help you feel your best physically and emotionally.

Hugs & Health – Michelle

 

**Disclaimer:  Please always consult your physician before beginning this or any exercise program.