Muscle building will not only help to make your muscles firmer, stronger and shapelier, it also helps to build stronger bones, too. By having stronger bones, you may be able to ward off osteoporosis as you get older. Remember, that as you lose fat and build up your muscles, your weight may shift upward a little or stay the same. That is because muscle weighs more than fat.
Warm Up
If you are just starting a muscle-building routine, it is always a good idea to have a checkup with your primary care provider first. Starting your routine by performing some stretches will prepare your muscles for the workout and may help to prevent injury. Stretching should be performed after your workout, too. If muscle building is new to you, always start with light weights and a few repetitions, then slowly increase your weights and repetitions.
Bench Press
The bench press will strengthen and build your upper body, including your chest and arm muscles. It will also help to build endurance. While lying on a bench on your back and with your feet on the floor, hold a bar bell just above your chest, with your arm held slightly wider than your shoulders. Slowly raise the bar straight up and then lower it back down to your chest. Keep your back slightly arched during exercise and hold your abdomen tight. Exhale as you raise the dumbbell and inhale as you lower it. Start with a few repetitions and slowly increase.
Squats
Squats will firm and lift your gluteus maximus, which is your butt, and your quadriceps, which are your thighs. You can perform squats by holding a dumbbell in each hand or by holding a single barbell across your shoulders. Stand with your legs at hip width and maintaining a slight arch in your back. With your chest up, bend your knees and push your butt back. Then slowly raise up to a starting position. Start with only a few repetitions until your body becomes accustomed to the exercise.
Calf Raises
Building strong calf muscles will help with your balance and stability. You may also find that you have more endurance during the day if your calf muscles are toned. For firm and shapelier calf muscles, hold a dumbbell in each hand, and then stand on a step or a strong big book with your heels hanging off. Lower your heels and inhale, and then exhale as you raise up on your toes and hold for one to two seconds. Start with a few repetitions.
Side Shoulder Raise
This exercise will firm, build and strengthen the outer part of your shoulders. Hold a dumbbell in each hand and have your arms hanging down, elbows slightly bent and palms facing each other. Raise dumbbells outward to your shoulders' height, then lower. Keep your knees slightly bent during this exercise. Begin with a few repetitions.
Biceps Curl
A biceps curl will strengthen and build up your biceps, which are the big muscle positioned at the upper front of your arms. These muscles are one of the easiest to build up. Perform this exercise by holding a dumbbell in each arm. With both arms hanging in front of you and with your palms facing outward, slowly raise the dumbbells upward, toward your shoulders. Lower and repeat repetitions.
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