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Check out these 5 best exercises for beginners to build muscle and strength

Updated on:13 April 2021, 17:20pm IST
Are you a beginner who wants to build muscle and strength but doesn’t know where to begin? We’ll help you get started with these five simple muscle building exercises.
Geetika Sachdev
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exercise versus walking
Perform these 5 muscle building exercises to build strength. Image courtesy: Shutterstock
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We all know nutrition is important for good health and well-being, but that’s not all. Of course, it does provide building blocks for your body, but muscle building is equally critical. That’s because the average person starts to lose muscle at the age of 25. Moreover, between the age of 40 and 70 years, muscle loss averages eight percent per decade, and then goes up to 15% after 70. 

Remember, muscle tissue has an intrinsic link with your metabolism, and if you suffer from muscle loss, you could also end up with physical and cognitive issues. But guess what? All these problems can be avoided and even reversed if you practise some muscle-building exercises. The more muscle you have when your body starts breaking down, the longer you can be physically fit. 

But what if you’ve never tried any muscle building exercise? Fret not, because we have 10 muscle-building exercises, even if you’re a beginner!

1. Lunges

This muscle-building exercise is a must to promote functional movement, and increase strength in your legs and glutes.

muscle building exercises
Begin your muscle gain journey with lunges exercise.
Here’s how to do it:
  1. Start by standing with your feet shoulder-width apart, and arms down at your sides.
  2. Take a step forward with your right leg, and bend your right knee as you do so, making sure your thigh is parallel to the ground.
  3. All this while, ensure your right knee doesn’t go past your right foot.
  4. Push up off your right foot, and get back to the starting position.
  5. Repeat with the other leg. Do 10 reps for three sets. 
2. Pushups

You might have seen many people doing pushups. That’s because it involves several muscles in your body at the same time. Amazing, isn’t it?

muscle building exercises
It’s time to nail push-ups. Image courtesy: Shutterstock
Here’s how to do it:

1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
2. Bend your elbows, and lower your body down to the floor.
3. Slowly and steadily, lift it up.
4. Focus on keeping your elbows close to your body during the movement.
5.Do as many reps as possible.

Tip: If performing a regular pushup is tough, do a modified version, where you’re on your knees. 

3. Squats

This might look like a simple exercise, but it increases the strength in your lower body like no other! What’s more, squats are one of the best muscle building exercises out there because they engage some of the largest muscles in the body. 

muscle building exercises
Bid adieu to cellulite and say hola to toned legs. Image courtesy: Shutterstock
Here’s how to do it:

1. Start by standing straight, with your feet at shoulder-width apart, and your arms at your sides.
2. Keeping your chest and chin up, push your hips back and bend your knees, as if you’re going to sit on a chair.
3. Don’t bend your knees, and ensure your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position.
4. Pause for one second, extend your legs and return to the starting position.
5, Do three sets of 20 reps.

4. Standing overhead dumbbell presses

This is an exercise that targets several muscles in the body at once, and works well for those who have particularly busy schedules! It doesn’t just work out your shoulders, but also engages your upper back and core. 

muscle building exercises
Start your muscle-building journey with the dumbbell workout. Image courtesy: Shutterstock
Here’s how to do it.
  1. Pick a set of dumbbells measuring 5 kilos. Start by standing, either with your feet shoulder-width apart or together. Move the weights overhead, so that your upper arms are parallel to the floor. 
  2. Begin to push up until your arms are fully extended above your head. 
  3. Next, bend your elbows and lower the weight back down, until your triceps are parallel to the floor again. 
  4. Complete three sets of 12 reps. 
5. Burpees

This one here is another full-body exercise that increases your endurance and muscle strength. 

muscle building exercises
From hating burpees to going gaga about them. GIF courtesy: Giphy
Here’s how to do it:

1.  Stand upright with your feet shoulder-width apart, and your arms down at your sides.
2. With your hands out in front of you, squat down. When your hands reach the ground, get your legs straight back into a pushup position.
3. Jump your feet up to your palms. Get your feet as close to your hands as you can get.
4. Stand up straight, bringing your arms above your head, and jump.
5. Do three sets of 10 reps as a beginner.

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.