Building muscle through strength training can improve your health and physique. To maximize your gains and benefits, you'll need to follow a strategic diet and exercise routine designed to boost muscle growth. Here's a brief overview to help you create a strength training plan.
How Much Exercise Do You Need to Build Muscle?
To get the best results, you’ll need to do strength training exercises for half an hour at least three times a week. Aim for completing two to three sets of ten repetitions for each exercise to optimize gains. Exercises can consist of lifting dumbbells, using a weight-training machine, using resistance bands, or lifting your own weight through push-ups or squats. The latter is helpful if you’re unable to go to the gym, as is using everyday items like a full gallon of water to replace weights.
Variation is key, too. Try to work each muscle group—chest, arms, legs, and back—once a week, but don’t work the same group two days in a row. Muscles need at least a full day of rest between sessions to recover and prevent injury.
Every month, vary your routine by using new exercises or gradually increasing weight to ensure you’re still challenging yourself and maintain progress. A good rule of thumb is to increase the weight if you can complete multiple sets of reps with your current one.
What Foods Should You Eat?
You need a nutrient-dense diet to fuel your body and allow your muscles to grow. Protein is a building block of muscles, and carbohydrates provide glycogen for energy. Some top sources of protein include lean meats, dairy products, eggs, and beans, while healthy carbohydrates are found in fruits, vegetables, nuts, seeds, oats, and grains.
Aim to eat five or six small meals throughout the day to provide an even, steady supply of energy and nutrients. Regular nutrient-rich intake also boosts metabolism, encouraging weight loss as well as muscle growth.
To enhance your workouts, drink a protein shake with a 2:1 ratio of carbs to protein an hour before your training session. Shakes allow faster delivery of nutrients than whole foods, providing energy and prime muscle-building conditions for your training.
The personal trainers at Life & Elite Fitness will develop a strength training routine designed for your needs and goals. Having served Snohomish County, WA, since 2013, their certified trainers offer one-on-one sessions in a clean, private facility. They'll ensure you remain committed to your routine and provide support to help you reach your desired muscle tone. Learn more about their approach to fitness online, or call (206) 450-0964 to get started.