Incorporating targetedstrength workoutsinto your routine can help youregain muscle mass, improve endurance, and boost overall fitness levels.
Adding these tried-and-true routines to your fitness arsenal can significantly contribute to regaining muscle mass and overall strength.
Keep reading for the best strength workouts to regain muscle.
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By incorporating these compound exercises, you not only enhance muscle mass but also improve coordination and stability.
Squats
Stand with your feet shoulder-width apart.
Lower your body by bending at the hips and knees, keeping your back straight.
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Go as low as comfortable, then push through your heels to return to the starting position.
Perform three sets of 12 reps
2.
Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
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Lower your body until your chest almost touches the ground.
Push back up to the starting position.
Perform three sets of 15 reps
3.
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Bent-Over Rows
Hold a dumbbell in each hand, palms facing your body.
Bend at the hips, keeping your back flat, and let the weights hang.
Pull the dumbbells toward your chest, squeezing your shoulder blades together.
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Perform three sets of 12 reps per arm.
Planks
Begin in a forearm plank position with your elbows directly beneath your shoulders.
Engage your core and maintain a straight line from your head to your heels.
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Hold the position for the recommended time.
Perform three sets, and hold for 30 seconds each.
Goblet Squats
Hold a dumbbell close to your chest with both hands.
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Lower into a squat position, keeping your chest up and your back straight.
Return to the starting position by pushing through your heels.
Perform three sets of 12 reps.
2.
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Dumbbell Lunges
Hold a dumbbell in each hand, and stand with your feet hip-width apart.
Step forward with one foot, and lower your body until both knees are bent.
Push back up to the starting position, and alternate legs.
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Perform three sets of 10 reps per leg.
Dumbbell Bench Press
Lie on a bench, holding a dumbbell in each hand above your chest.
Lower the dumbbells toward your chest, then push them back up.
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The simplicity of using one’s body weight makes this workout accessible to individuals of all fitness levels.
Squats, pull-ups, and tricep dips engage major muscle groups, promoting functional strength and endurance.
Bodyweight Squats
Stand with your feet shoulder-width apart.
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Lower your body by bending at the hips and knees.
Return to the starting position by pushing through your heels.
Perform three sets of 15 reps.
2.
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Pull-ups
Hang onto a pull-up bar with palms facing away.
Pull your body up until your chin is above the bar.
Lower yourself back down with control.
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Perform three sets of eight to 10 reps.
3.
Tricep Dips
Position your hands shoulder-width apart on parallel bars.
Lower your body by bending your elbows.
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Push back up to the starting position.
This workout involves short bursts of intense activity, promoting cardiovascular health while engaging various muscle groups.
HIIT workouts are known for their time efficiency, making them perfect for individuals with busy schedules.
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Burpees
Begin in a standing position.
Drop into a squat position, placing your hands on the ground.
Explosively jump up from the squat position.
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Perform four sets of 15 reps.
2.
Mountain Climbers
Start in a plank position.
Bring one knee toward your chest, and then switch legs quickly.
Continue alternating legs at a rapid pace.
Perform four sets of 30 seconds.6254a4d1642c605c54bf1cab17d50f1e
3.
Kettlebell Swings
Stand with your feet hip-width apart, holding a kettlebell with both hands.
Hinge at the hips, and swing the kettlebell between your legs.
Thrust your hips forward to swing the kettlebell up to chest level.
Perform four sets of 20 reps.
This core-strengthening routine zeroes in on the muscles that support your spine and contribute to daily functional movements.
Bicycle crunches, Russian twists, and leg raises target the abdominal muscles, obliques, and lower back.
Bicycle Crunches
Lie on your back with your hands behind your head.
Lift your legs and rotate your torso, bringing one elbow toward the opposite knee.
Repeat on the other side in a cycling motion.
Perform three sets of 20 reps (10 per side).
Rotate your torso to one side, then the other, while holding a weight or medicine ball.
Perform three sets of 15 reps.
3.
Leg Raises
Lie on your back with your legs straight and your hands under your lower back.
Lift your legs toward the ceiling, then lower them without touching the ground.
Perform three sets of 12 reps.
