How to Get Stronger Muscles when You Are Currently Weak
Before you start working out, come up with an exercise routine., 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., As a...
Step-by-Step Guide
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Step 1: Before you start working out
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. -
Step 2: come up with an exercise routine.
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. ,, 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. , 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. , 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. -
Step 3: Start out with a set of dumbbells if you want to build muscle mass and eventually develop bulky muscles
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Step 4: or use resistance bands if you want to develop lean and toned muscles.
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Step 5: As a beginner
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Step 6: you should lift weights 2 to 3 times a week
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Step 7: and you should never lift weights for consecutive days
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Step 8: as your body needs rest to help muscles recover and grow.
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Step 9: Depending on your needs
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Step 10: perform exercises like dumbbell curls
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Step 11: overhead extensions
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Step 12: bench presses
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Step 13: shoulder presses
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Step 14: squats
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Step 15: and lunges.
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Step 16: Continue this routine for 2 weeks.
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Step 17: Perform cardiovascular activity 3 times a week; do cardio on the days when you don't lift weights.
Detailed Guide
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.
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. ,, 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. , 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. , 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.
About the Author
Jean Collins
A passionate writer with expertise in creative arts topics. Loves sharing practical knowledge.
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