How to Build Muscle: A Guide for Beginners

How to Build Muscle

  1. Build a Sustainable Workout Routine

    Set realistic goals, and create a routine that fits into your schedule. If you are a beginner, 2-3 strength workouts a week are recommended, while more advanced trainers can do even more.

  2. Exercise with Proper Form

    Engage in weight-training. Focus on having proper form and control rather than trying to lift the heaviest possible weight. This will prevent muscular imbalances, and injury which can hinder your progress. Incorporate free weights, barbells, kettlebells, resistance bands, machines, as well as body-weight exercises into your workout for variety. Warming up your muscles and lifting with proper form will help prevent injury.

  3. Progressively Overload your Muscles

    In order to stimulate muscle growth you need to continuously be increasing the difficulty of your workouts. A rule of thumb is if you can easily do more than 12 reps, its time to increase the level of difficulty.

  4. Refuel your Muscles

    Building muscle requires loading and refueling your muscles. In order to gain weight (whether muscle or fat) you need to eat in a caloric surplus. On the other hand if you just want to appear more muscular but not necessarily gain weight, then you should focus on losing fat to reveal your muscles and not increase your caloric intake. Eat well-balanced meals with adequate protein throughout the day.

  5. Get Adequate Rest

    Your muscles only grow when they recover, so get your 7-9 hours of sleep each night to build muscle. Take rest days between intense workouts to allow your muscles to recover and prevent over-training.