tl;dr - Effective Routines to Build Muscle

1. What Is Strength Training?

A type of physical exercise focusing on using resistance to induce muscular contraction, which builds strength, anaerobic endurance, and muscle mass.

2. How Does It Work?

Involves performing exercises with added resistance (like body weight or household items) to stimulate muscle growth and increase strength.

3. Quick Home Strength Training Options:

Push-Ups: Builds upper body strength.
Squats: Targets leg and glute muscles.
Planks: Excellent for core strengthening.
Lunges: Works on leg and hip muscles.
Bent-Over Rows: Using a filled water bottle or similar to work the back and shoulder muscles.

4. Benefits:

Builds Muscle Mass: Helps in muscle building and toning.
Improves Metabolic Rate: Enhanced metabolic rate aids in better calorie burn.
Boosts Bone Health: Aids in increasing bone density, reducing the risk of fractures.
Enhances Functional Strength: Improves the ability to perform daily activities with ease.

5. Precautions:

Proper Technique: Ensuring proper technique to avoid injuries.
Gradual Progression: Start with lower resistance and gradually increase to prevent strain.
Rest Periods: Allow adequate rest between sets to prevent muscle fatigue and injury.

Strength Training