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If you’re dreaming of lean and muscular physic, then make sure your workout includes exercises to build muscle. Despite what many women think, building muscle doesn’t automatically make you look big and bulky. Strength training is key to looking strong and toned. It can also help you burn fat and lose weight in the long run.
Best Exercises to Build Muscle
There are many different exercises to help you achieve your dream body. Weightlifting may be a popular workout, but it’s not the only option! Here are 7 different exercises that you can do to burn fat and build muscle. At home or in the gym!
Push-Ups
If you’re looking for exercises to build muscle that doesn’t require any equipment, then push-ups are the way to go. While they mainly work your upper body (triceps, pectoral muscles, and shoulders), push-ups can also strengthen your core and lower back. Start with 5 or 10 each morning. Then, slowly add more every couple of days to build up your strength and endurance.
If a full push-up is too difficult, you can also modify the pose to make things easier. Rest your hands on a higher surface or do a push-up on your knees instead.
Get Protein in Your Diet
It’s no secret that protein is a key portion of a plan when trying to build muscle. Protein is full of amino acids, which are the building blocks of protein, and help to repair and maintain muscle tissue. And you can find tons of protein in most meat options. A specific type of meat that is really great for protein is steak and beef, as animal tissue has tons of protein and nutrients.
So if you’re looking to build muscle, you’ll definitely need a steady source of protein. By far our favorite meat supplier is Omaha Steaks, the quality of their meat is great and they have tons of options, including seafood as well! Also buying in bulk is a great way to help you reduce your food budget while getting all the protein you need, and it gets delivered straight to your doorstep.
Kettlebell Squats
Normal squats are great for building muscle in your lower body. But add a kettlebell to the mix, and you’ll see even more progress! Just that little bit of weight will help you work your upper body and core. For a more intense workout, try a kettlebell swing instead.
Kettlebells come in various sizes and weights. Kettlebell Kings has weights starting at 10lbs going all the way up to 100lbs.
Burpees
Burpees are a must if you want to know how to build muscle fast. This full-body exercise consists of planks, squats, and jumps, all of which work each of your muscle groups! If you do them long enough, you’ll also get a cardio workout too.
High-intensity interval training (HIIT) is a workout that usually includes burpees (along with many other exercises). You alternate certain exercises with periods of rest, which burns more calories than working out at a steady pace.
Yoga
Not only is yoga great for flexibility, but it can also give you a muscular physique. High-intensity power yoga can even be just as beneficial as strength training if you know the right poses. Muscle building postures include side planks, chair pose, tree pose, lunges, and squats.
If you’re planning on practicing yoga, you’ll need specific equipment. A padded yoga mat is a must. You can also add yoga blocks and straps to help you with those intense poses.
Free Weights
When you think of exercises to build muscle, strength training is probably the first thing that comes to mind. For your legs, try the Smith Machine, leg presses, and squats. To work your shoulders, do a couple of rows, overhead presses, and front raises. And don’t forget your arms with tricep extensions and bicep curls! We put together a workout video targeting your upper body and chest to help strengthen those key muscles.
The amount of weight you use will depend on your exercise. Instead of buying multiple free weights, consider investing in adjustable dumbbells. The Bowflex SelectTech 552i Dumbbells can be adjusted from 5 to 52.5 pounds. That replaces the need for 15 different weights!
Jump Rope
Although it’s mainly an aerobic exercise, jumping rope can also help you build muscle. It works your calves, hamstrings, glutes, forearms, should, and back all at once! Not to mention, you increase your agility, balance, and coordination. Essentially, your entire body is engaged when jumping rope, making it a great workout for all.
Martial Arts
If you want to know how to build muscle and lose weight, then take a martial arts class. There are many different styles of martial arts practices. Karate, Kung Fu, Jiu-Jitsu, Judo, and Taekwondo are just a few options. By using repeat muscular actions, you can improve your strength while also burning fat at the same time.
OpenFit has martial art classes that you can take from the comfort of your home. The Rough Around the Edges class is taught by professional stuntwomen! Your OpenFit membership also includes other classes such as yoga, HIIT, Pilates, and more.
More Health Ideas
Remember, strength training and building muscle is hard work. It takes time, patience, and consistency (so make sure to work out at least 3 days a week). As with any workout, it’s also important that you stretch beforehand to prevent any potential injuries. And don’t forget to eat a healthy meal once you’re done. A balanced diet is equally as important to building muscles as exercise!
