Building muscle is challenging at any age, requiring dedication and the right approach.
While that isn’t easy to hear, there is good news.
Including certain exercises in your workout routine can help boost muscle growth.
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In 2008, I founded GYMGUYZ with a mission to help individuals worldwide improve their health and fitness.
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Squats
An effective workout targets multiple muscle groups, and squats are a great example of this.
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They also help build functional strength, as this movement mimics everyday actions like sitting down and standing up.
Start by positioning your feet shoulder-width apart and holding the weight on your chest or shoulders.
Then, stand back up.
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This exercise can also be done with just yourbody weight.
This is a great workout to slowly add muscle mass while avoiding excessive stress on your joints.
If done right, lunges can strengthen your muscles around the hips and knees.6254a4d1642c605c54bf1cab17d50f1e
Stand with your feet together.
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Hold the dumbbells in a neutral grip position.
Reach one leg forward then drop your back knee straight to the ground.
Raise back up and bring the front leg back to the starting position.
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Repeat with the opposite side.
This can also be done with just body weight.
Push-Ups
With no equipment needed, push-ups are easily accessible at anytime and anywhere.
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Lay flat on your stomach.
Place your hands under your shoulders.
Press up while keeping your body in a flat line.
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Hinge at your elbows to lower down then back up to the start position.
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4.
Planks
Planks strengthen your entire core muscle group to help improve stability and posture without overstressing your joints.
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Start by lying flat on your stomach.
Raise yourself up by pressing your forearms under your face and your feet on your toes.
Align your spine so it is straight.
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Hold the position for a desired amount of time.
As a low-impact workout, joint stress is kept low to avoid pain and injury.
Grip the edge of a chair.
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Place your feet out in front of you with weight on your heels.
Dip down and use your triceps to support yourself.
Let your elbows bend to 45 or 90 degrees, then press back up.
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Sit on a vertical bench with your back pressed against the seat.
Hold the dumbbells with palms facing forward at shoulder height.
Raise the dumbbells together overhead then lower back to shoulder height.
Rows
If you are looking to focus on your upper body, rows are the workout for you.
Rows provide efficient muscle stimulation and strength development through a single movement.
Start by either leaning over with placing one hand on a bench as support.
Hold the dumbbell in the free hand with your palm facing in ward.
Squeeze your shoulder blade with the dumbbell and pull your elbow straight up.
Return to the starting position as you lower the weight.
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8.
Calf Raises
While the calf is a small muscle, it’s important in your stability and mobility.
Calf raises can be done with extremely minimal impact on the joints and primarily target the ankle joint.
It works the entire calf muscle, surface, and deep levels to produce comprehensive muscle growth.
This is a critical muscle in everyday activities like walking, standing, and using stairs.
Stand with your feet slightly elevated on a platform.
Place your hand on something for support.
Push through the balls of your feet to lift your heels off the ground as high as you could.
Lower back to the start position.
A strong gluteus maximus will improve your stability, posture, and functional movement for daily activities.
Lay on your back with your feet flat on the ground and shoulder-width apart.
Engage your core and raise your hips off the ground.
Lower down and release the muscles slowly.
Deadlift
This is an ultimate strength workout that is simple, yet effective to build muscle.
This leads to strength gains and managing bone density.
Additionally, heavy strength training releases anabolic hormones such as testosterone and growth to promote muscle building.
Begin with feet shoulder-width apart.
Grab the barbell with your hands just outside of your leg width.
Keep your spine straight and sit back on your heels.
Raise your body up while lifting from your legs and pushing from your hips.
Control the weight back down from your hips.
