How to Get Stronger Muscles When You Are Currently Weak
Before you start working out, come up with an exercise routine.An exercise routine will keep you focused and is great way for you to track your progress. If you can afford it, talk to a personal trainer at a gym to come up a safe and efficient plan. If you don't have access to a gym, browse the Internet to find fitness tests and perform a test to measure your fitness level to develop an appropriate plan. You can exercise at at the gym or at home; remember that you can modify exercises that require extra equipment if you workout at home.
Start out with a set of dumbbells if you want to build muscle mass and eventually develop bulky muscles, or use resistance bands if you want to develop lean and toned muscles.If you are weak, you will want to start with 3 to 8 pound weights or weights that you can lift for an exercise of 8 to 12 repetitions and 2 to 3 sets. If you are using resistance bands, start with light or medium resistance bands.
As a beginner, you should lift weights 2 to 3 times a week, and you should never lift weights for consecutive days, as your body needs rest to help muscles recover and grow.
Depending on your needs, perform exercises like dumbbell curls, overhead extensions, bench presses, shoulder presses, squats, and lunges.You can perform any of these exercises with dumbbells or resistance bands. Aim for 8 to 12 repetitions and 2 to 3 sets of each exercise.
- You should know the proper form for various exercises before you perform them. Proper form not only keeps you safe, but ensures you get the exercises' maximum benefits. Watch videos on the Internet for demonstrations.
Continue this routine for 2 weeks.After 2 weeks, you can use heavier weights or increase resistance if using bands. After 4 weeks, you need to change your exercise routine to prevent you from hitting a plateau. You can change your exercise routine by changing the order in which your perform your exercises; lifting heavier weights; and performing new exercises.
Perform cardiovascular activity 3 times a week; do cardio on the days when you don't lift weights.Cardio sessions should last between 30 minutes to an hour.Excellent cardio activities include running, jumping rope, swimming, and cycling. Switch activities every couple of weeks.
Balancing Your Nutrition
Maintain a well-balanced and healthy diet.Without a proper diet, your efforts at the gym are useless.
You need to ensure you are eating a sufficient amount of protein.Use the Internet to determine how many grams of protein you should eat a day (based on weight and physical activity). Great sources of protein include:
- nuts and nut butters
- beans and other legumes
- soy milk
- egg whites ( Avoid egg yolks as each yolk contains cholesterol roughly 4 times the daily need)
- lean meats, poultry, and fish
- tofu and tempeh
- protein supplements made from whey, hemp, or pea protein.
- Sprouts are a great source of proteins for vegans.
- If you are having trouble getting enough protein, you can make up the difference by adding in a well-timed protein shake.
Ensure that your diet consists of mostly raw, minimally-processed foods.Eat plenty of vegetables, fruits, lean proteins, and whole grains. Opt for nutritionally dense foods that are low in fat and high in fiber.
- Stay away from soda and sugar. Drink alcohol in moderation.
- Avoid tea and coffee as much as possible as both tend to dehydrate muscles leading to low muscle volume.
QuestionHow do I gain muscle if I'm weak and lean?wikiHow ContributorCommunity AnswerFirstly, you should eat lots of protein, like fish, boiled meat, and egg whites. You can also take protein powder. Consume more raw and green vegetables. Juices are also effective. Exercise and eat calories.Thanks!
QuestionI'm 20 years old, but I am very weak and thin. My weight is 45 kilograms. How can I get stronger?wikiHow ContributorCommunity AnswerFollow the tips in this article. Weight-lifting will be very useful, as long as you do it properly and slowly advance. It is important to eat well, also.Thanks!
QuestionHow do I make my cardiac muscles strong?wikiHow ContributorCommunity AnswerDo some sort of workout that gets your heart pumping - mostly cardio. Walk, run/jog, swim or jump rope.Thanks!
QuestionWill running strengthen my upper body?wikiHow ContributorCommunity AnswerNo, not necessarily.Thanks!
QuestionHow can I make my biceps stronger without the use of weights?wikiHow ContributorCommunity AnswerSwimming is very effective, mainly butterfly stroke. If you don't swim, use resistance bands instead, and doing pull ups and pushups will also help.Thanks!
QuestionWhat do I need when I go to the gym?Elijah JohnsonCommunity AnswerYou need a towel for sweat, weights if they don't have any, running shoes, an extra shirt, headphones to listen to music on your phone, and a gym bag.Thanks!
QuestionWill it work if I only rest my muscles on the weekends?wikiHow ContributorCommunity AnswerIt depends on how intense your workout routine is. You can actually hit the gym every day, but you wouldn't want to train the same muscles every day -- have one day be for legs, one for abs, etc.Thanks!
QuestionAre there any pills that can make me stronger besides steroids?wikiHow ContributorCommunity AnswerThanks!
QuestionI am 17 and weigh 46 kg. How do I get a muscular body and increase my total body weight?wikiHow ContributorCommunity AnswerYou need to exercise daily and eat a healthy proper diet.Thanks!
QuestionHow do I develop a mid-range muscular body with chest packs as a teenager?Cam FenleyCommunity AnswerBench press using heavy weight about 3 times a week and make sure you have some protein after your workout. Also, push ups can't hurt.Thanks!
How can I get stronger muscles if I am very thin?
How do I make my upper bones strong?
How do I gain mobility back?
If you want to get stronger muscles but you’re currently weak, start out easy with a set of 3 to 8 pound dumbbells or light to medium resistance bands. Then, come up with an exercise routine that includes dumbbell curls, overhead extensions, and bench presses, and try to do 8 to 12 repetitions in 2 to 3 sets for each exercise. Next, lift 2 to 3 times a week, but make sure to never lift for 2 days in a row, and then work in some cardio 3 times a week.
- Don't give up; keep trying until you reach your goal.
- Push above your limits! Don't just stop when you get tired. Go that extra mile! Then you deserve the long rest.
- Stick with it! The only way to get stronger is to hit the weights frequently. Also, try to do activities during the day that involve working your muscles, not your thumbs!
- Get plenty of sleep. Your body requires lots of rest, so make sure to sleep at least 7 hours a day.
- Take your time, and be patient. Over time, you will start to gain strength. Don't rush it.
- Make sure you have 1 recovery day a week.
- Pay attention to your core, as it will help you build upper and lower body strength. Try yoga once a week to strengthen your core muscles.
- Organic foods are best because you get all the nutrients out off your food. Also performing exercises with good form slow movements start of rep 2 seconds end of rep 4 seconds. Changing your workout every month can be good because your body can't be to used to exercises if you don't change your work out, your body will never change. Spacing meals out as well if you're looking at getting massive have 5-7 meals a day one every two hours.
- Experiment with a vegan diet as animal-based foods, while they contain protein, are also high in fat and cholesterol. Plant-based foods do not contain cholesterol.
- Try to measure muscle before and after to make you feel like you've achieved well.
- Give yourself a break about a day or two after the long and hard workout. If your muscles are sore, then this is good and means your making progress.
- Don't push too hard. You don't want to overdo it!
- If you want to try a vegan diet, remember to have multivitamins, too, as plants alone don't have nearly as many nutrients that meat does.
- If you go to the gym, make sure to do only what YOU can. Don't try to compete with other people who are lifting heavier weights. Everyone is different, and you will see progress if you are consistent with your diet and exercise routine.
- Do not use steroids to build muscles; steroids will hurt your body.
- Consult your doctor before starting an exercise program.
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