Strength-training exercises build muscle through resistance. When the muscle has to work harder than normal, tiny tears are created in the muscle and are filled with new fibers—resulting in a stronger, leaner you. Strength training does not have to happen in a gym or require an extensive set of weights or machinery. Instead, having a space to move around and a few sets of hand weights or even heavy cans are all that is needed to build muscle. The results mean you will burn calories faster and even reduce osteoporosis risk in women, according to the University of California at Berkeley.
Step 1
Clear an area in your home for exercise. A carpeted surface or one with an exercise mat is ideal because these surfaces help absorb impact and place less stress on your bones and muscles. Gather any needed materials: water, a towel, sturdy chair or bench and some tool for resistance, such as hand weights or resistance bands.
Step 2
Warm up before engaging in muscle-building activities, according to the University of California at Berkeley. This will help to reduce risk of injury. Walk or jog in place for three to five minutes, then gently stretch your arms, legs and any other muscles you will be working.
Step 3
Engage in strength-building exercises using light hand weights, resistance bands or no weights at all if you are a beginner. A good rule of thumb for knowing if you are using the correct weight is that you should be able to complete at least eight repetitions of an exercise at one time. This is known as a set. If you are a beginning, you might only be able to complete one to two sets; if you're intermediate ore advanced, you can perform three sets. Examples of muscle-building exercises include push-ups, lunges, squats, biceps curls and abdominal crunches.
Step 4
Practice proper form when engaging in muscle-building activities. Although this will vary based on the activity, it is a good idea to keep your back straight, avoid locking your knees and don't overextend your arms and legs.
Step 5
Continue your strength-building session for 20 to 30 minutes, according to the Mayo Clinic. This is all the time that is typically needed to experience improvement. Engaging in two to three such training sessions per week should help you to build muscle strength, and as the weeks progress, you will become noticeably stronger.
Step 6
Stretch the muscles you have worked in a cool-down session. This will help lower your heart rate and prevent muscle soreness.
Tips and Warnings
- If you choose to engage in muscle-building exercises at home more than three days per week, it might be a good idea to use a training split. A split means you train certain body parts on certain days to prevent overuse injuries from total-body training. Because the muscles need a few days to recover between training, a typical split might be: Day 1, biceps, abdominals and quadriceps; Day 2, triceps, back, buttocks and calves. Continue to alternate major muscle groups for effectiveness and injury prevention.
Things You'll Need
- Resistance bands
- Light, medium and heavy hand weights
- Water
- Chair or bench
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