Discover The Best Muscle-Building Exercises With Workout Routine & Benefits

Muscle building workouts help you strengthen muscles and build muscle mass and can be used in many different types of exercise routines. The purpose of muscle-building workouts is to give the body the energy it needs to change. Muscle-building exercises are the most often recommended for people who want to increase muscle mass as quickly as possible. This exercise program is designed for men and women all ages and is intended for people who want to "bulk" by building a significant amount of muscle or "fit" by creating a small amount of muscle.   

While muscle-building exercises can be intimidating for beginners, the results are unmatched. You will build more muscle, burn more calories, strengthen your bones and joints, improve your endurance, and reduce your risk of injury during other exercises. Remember to combine muscle-building exercises with cardio as you plan your workout and are ready to start. If you are at the beginner stage and your ultimate and most important goal is to build muscle or improve the appearance of your body in almost any capacity, then this blog about muscle-building exercises at home is exactly what you need. Read on the blog to discover everything you need to know in order to create your own fitness routine! 

Table Of Contents 

1. Best 7 Exercises To Build Muscle 

2. Workout Plan For Muscle Gain 

3. Beginner Weight Lifting Routine 

4. Muscle Building Workout Benefits 

5. Expert’s Advice 

6. The Final Say 

7. FAQs 

8. References 

Best 7 Exercises To Build Muscle 

Muscle building workout plans often include usage of equipment for better results. However, in the section below, we have curated a list of exercises which can be done with and without equipment. Read on to know about 7 exercises to build muscle:  

1. Deadlift 

Deadlifts are the most functional movement because when you come to think of it, how many times do you bend down to pick up something? Probably more than you imagine. Every time you squat down to pick up a box, bag, child, small dog, or anything else, you are practically deadlifting.  

How To Do Deadlifts? 

• Stand with feet hip-width apart, toes pointing forward. 
• Bend at the hips and knees, keeping the back straight, to grip the barbell with hands slightly wider than shoulder-width apart. 
• Engage the core, push through the heels, and lift the barbell while straightening the legs and extending the hips. 
• Keep the chest lifted and shoulders back throughout the movement. 
• Lower the barbell back to the ground by hinging at the hips and bending the knees. 
   

Practising deadlifts at the gym will teach you how to perform the exercise with good form. That means keeping your hips, back, and back straight and engaging your leg muscles. This reduces the risk of injury during basic activities, such as retrieving heavy suitcases from airport baggage claim. 

2. Squat 

The squat is one of the most critical functional movements, second only to the deadlift. Squatting is a natural human posture (imagine a toddler doing a perfect squat). Still, unfortunately, most people lose the ability to squat with good posture due to poor posture, sitting for too long, or lack of joint mobility. When performed correctly, squats strengthen your quadriceps, hamstrings, glutes, lower back, and abs.  

How To Perform Squats? 

• Stand with feet shoulder-width apart, toes pointing slightly outward. 
• Keep the chest lifted and core engaged as you lower the hips back and down, as if sitting into a chair. 
• Lower until thighs are parallel to the ground or as low as comfortable. 
• Keep knees aligned with toes and heels on the ground. 
• Push through the heels to return to standing position. 

 
You can start with assisted squats if you have trouble with squat form. Practice lowering yourself ultimately while holding on to a firm object, such as a suspension machine or the back of a sofa. 

3. Upper Press 

The overhead press, also known as the Strict Press and Military Press, is an exercise that uses weight to extend your arms fully overhead. You can use barbells, dumbbells, and even weights for this.  

How To Do Upper Press? 

• Hold the barbell or dumbbells at shoulder height with palms facing forward. 
• Press the weight overhead, extending the arms fully while keeping the core engaged. 
• Lower the weight back to shoulder height with control. 
• Keep the chest lifted and avoid arching the back during the movement. 

 
Not only do these movements significantly impact your daily life, but they also strengthen the core muscles of your shoulder and protect the vulnerable joints underneath (the shoulder joint is very susceptible to injury due to its highly flexible ball-and-socket structure). 

4. Pull-Ups 

They may seem simple, but they are tough. Although pull-ups don't directly translate into movement patterns that most people use in real life, their functional character comes from the fact that pull-ups are a multi-joint exercise that strengthens multiple muscle groups simultaneously. When you perform a pull-up, you move your shoulders, elbows, and wrists while simultaneously contracting the muscles in your forearms, forearms, and upper and middle back. Because pull-ups involve movements that contract the scapula (such as pulling the shoulders back and forth and squeezing the shoulder blades together), they may help improve posture and reduce posture-related pain.  

How To Do Pull-Ups?  

• Hang from a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away. 
• Engage the core and pull the body upward by bending the elbows and squeezing the shoulder blades together. 
• Lift until the chin clears the bar. 
• Lower the body back to starting position with control. 
• Modify by using resistance bands or an assisted pull-up machine if needed. 

 
Pull-ups are also helpful in many recreational activities. Because you use your back and arm muscles when performing rowing or pulling movements, mastering pull-ups can help you in hobbies like swimming, kayaking, and rock climbing. 

5. Push-Ups    

Another incredibly challenging bodyweight exercise is the push-up, which primarily builds strength in your chest, shoulders, triceps, and core. If you can't do standard push-ups (with only your toes and hands on the ground), start doing modified push-ups on your knees. It is best to train with simpler versions until your muscles, especially your core, are strong enough to support your spine and maintain good form. 

How To Do Push-Ups?  

• Start in a plank position with hands shoulder-width apart and elbows extended. 
• Lower the body by bending the elbows and keeping them close to the sides. 
• Lower until chest nearly touches the ground, keeping the body in a straight line. 
• Push through the palms to return to starting position. 
• Modify by performing on knees or against a wall if needed.

6. Lunges   

You might think lunges are a great way to build leg muscles, but they offer more benefits than just toning your thighs. Like squats, lunges work your quads, hamstrings, glutes, core, and lower back. The major difference is that lunges are a unidirectional exercise, while squats are a bidirectional exercise. One-sided is just a fancy way of saying one-sided. Lunges work one leg at a time, unlike squats, which work both legs at the same time. Lunges also stimulate your calves, which significantly affect your performance in almost any activity that moves your legs.    

How To Do Lunges?  

• Stand with feet together, hands on hips or at sides. 
• Step forward with one foot, lowering the hips until both knees are bent at 90-degree angles. 
• Keep front knee aligned with ankle and avoid letting it extend past toes. 
• Push through the front heel to return to standing position. 
• Repeat on the other side, alternating legs with each repetition. 

Lunges can help build strength in any activity that requires strength in one leg or when you typically must take significant steps, such as standing on a platform or stepping on a rock while hiking. Exercising one side of your body at a time also helps with balance and stability by activating your stabilising muscles to maintain spinal alignment. 

7. Loaded Carriers    

Loaded carriers, also known as farm carriers, are equipped for all the requirements of carrying heavy items. Loaded movements can be performed using odd objects such as dumbbells, kettlebells, or water bottles. Benefits of load carry include improved grip strength, upper back strength, shoulder stabilisation, and core stabilisation.  

How To Perform Loaded Carriers Correctly?  

Hold a heavy object in each hand, such as dumbbells or kettlebells. 

Keep the chest lifted, shoulders back, and core engaged. 

Walk forward, maintaining an upright posture and steady pace. 

Focus on gripping the objects tightly and stabilising the shoulders and core. 

Continue walking for a set distance or time. 

Workout Plan For Muscle Gain  

This muscle-building exercise plan combines resistance bands, body weight, and free-weight exercises. Adding resistance band exercises to your weekly routine can help make your exercise routine less stressful. It also improves your technique by isolating and targeting specific muscle groups. Here's a sample workout plan to build muscle mass:  

Also Read: A Complete Workout Routine For Beginners To Kickstart Fitness! 

Beginner Weight Lifting Routine 

These beginner weight-lifting exercises work your entire body with room for modification or progression:  

1. Start With Squats 

Regarding cost-effectiveness, squats are the best strength training for beginners. Squats work not only your legs but also your core and upper body. To boost the impact; add a dumbbell to the sides or middle of your chest for extra protection. A stability ball can also be used to test your body's form and stability, such as trying sumo squats or engaging in lunges. 

2. Next Are Push-Ups 

Fortunately, millions of variations suit every beginner's needs and comfort levels. Start in a plank position with your arms and bring down your body until your chest almost touches the floor. Push yourself back, keeping your body straight and your elbows close to your sides. Aim to do as many reps as possible. 

3. Hold On With Planks 

Some of us love to hate them, but whether you do them on your hands, sides, or forehead, they strengthen your entire body. Try to hold for 30 seconds, up to several minutes over time. If you master these movements, you'll have a robust and solid foundation that will keep you injury-free and ready for more intense workouts. 

4. Follow Up With Deadlifts  

Deadlifts, both on one leg and on both legs while standing, help your ankles, knees, hips, and back. They also allow you to build strength for heavier body lifts while walking.   

5. Rowing (Optional) 

In today's sedentary lifestyle, prolonged hours spent hunched over a desk can lead to weakened back muscles and poor posture. Adding in rowing exercises into your routine, whether using equipment at the gym or opting for outdoor rowing activities, can significantly improve posture and protect the back and shoulders over time. Rowing variations such as rope rows, body rows, or bent-over rows target key muscles involved in maintaining a strong and stable spine.  

6. Finish With Targeted Muscle-Building Exercises 

Specific muscle targeted exercises to focus on different parts of your body like:  

• Chest- bench press, chest press 
• Shoulders- overhead press, side raise, front raise 
• Biceps- biceps curl, hammer curl, concentration curl 
• Three Pockets- Triceps extensions, dips, kickbacks 
• Back- Single arm, back extension, lat pulldown 
• Abs- crunches, back crunches, wooden splits, pelvic tilt 
• Lower body- Lunges, leg presses, calf raises 

Also Read: Discover The Best Workout Routine For Bulking: Exercises, Diet Tips & More!  

Muscle Building Workout Benefits 

Some physical and mental health benefits of resistance training include improved strength and elasticity and the protection of joints from injury. Maintain flexibility and balance so you can maintain independence as you age.  

• As muscle mass increases, your body burns more calories at rest.    
• It may help reduce or prevent cognitive decline in older adults.    
• Improved endurance: You don't get tired as easily when you get stronger.    
• Prevents or controls chronic diseases such as diabetes, heart disease, arthritis, back pain, depression, and obesity.    
• Pain control.    
• Improved mobility and balance.    
• Improved posture   
• Reduces risk of injury.    
• Increases bone density and strength  
• Reduces the risk of osteoporosis.    
• Improved wellbeing    
• Muscle building can enhance your confidence, body image and mood.    
• Improve your sleep and avoid insomnia.    
• Increased self-esteem.    
• Increased productivity in everyday tasks. 

Expert’s Advice 

Muscle-building exercises are a great way to build and maintain muscle mass. They also speed up your metabolism, strengthen your bones and joints. Additionally, they help you burn more calories, and keep you healthy as you age. 

                                                                                Dt. Lavina Chauhan 

The Final Say 

Increasing muscle mass is good for your health because it strengthens bones, improves balance, helps with weight loss, lowers blood sugar, and prevents cognitive decline. To get the most out of your muscle-strengthening exercises, start with heavier weights until you achieve proper form. Then, gradually increase weight or avoid injury. Remember to exercise all your muscles to feel strong. 

FAQs 

1. What is the best pre workout for muscle gain? 

• Egg white and toast 
• Oatmeal 
• Banana 
• Protein shake 
• Rice and chicken 

2. What is a good muscle building workout? 

• Push exercises- barbell bench press, barbell lateral raises, dumbbell incline press, etc. 
• Pull exercises- Lat pulldowns, Barbell dead lifts, dumbbell upright rows, etc.  
• Leg exercises- barbell press, squats, standing calf raises, etc. 
• Push ups 
• Hip thrusts 
• Glute kickback 

 
3. What are some muscle building workout plans? 

• Squats 
• Dumbbell row 
• Pull-up 
• Dips 
• Barbell curl 
• Tricep extension 
• Lateral raise 
• Cable crossover 

4. What are the best muscle building exercises for females? 

Compound exercises like squats, deadlifts, and lunges are effective muscle-building exercises for females, targeting multiple muscle groups simultaneously. 

 
5. Which workout is best for muscle gain? 
Resistance training, including weightlifting and bodyweight exercises, is considered the best workout for muscle gain in females due to its ability to stimulate muscle growth. 

6. What exercise builds the most muscle? 

Compound movements such as the squat, deadlift, and bench press are known to build the most muscle due to their ability to engage large muscle groups and elicit significant muscle hypertrophy. 

7. How to gain muscle quickly? 

To gain muscle quickly, focus on progressive overload, adequate protein intake, sufficient rest, and recovery, along with a well-designed strength training program tailored to your goals and fitness level. 

References 

• https://www.webmd.com/men/ss/slideshow-muscle-building-for-men 
• https://www.muscleandfitness.com/workouts/workout-tips/top-10-muscle-and-strength-building-moves/ 

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