Building Muscle Part 1

How to build muscle Part 1-

A key component to truly gaining and maintaining a healthy lifestyle is to take the time to build some muscle. Proper muscle function is essential for our bodies to work efficiently and effectively. A lack of proper muscle and muscle function and alignment can create discomfort and pain when trying to perform any type of task. Also the more muscle you have the more calories and fat you will burn.

Many women are afraid of building muscle because they don't want to lift weights under the misconception that they believe they will get bulky. But the truth is women don't get bulky that easily. Most women when they think of lifting weights think of bodybuilders from the 80's. Of course that is not a look many are going for and honestly she probably took a lot of supplements to get her to that size.


Over the years through much study and research women have realized the benefits of strength training and have put it to the test and the results are amazing! Women realized they could build lean muscle and still keep their womanly curves. They realized that with the right program and with the proper nutrition  they could build muscle while still burning fat and not having to look like a man!

Building muscle is not something only body builders are capable of. We are all capable of building muscle. In order to build muscle you must consistently increase the weight or resistance you put your body under during exercise. In order to build muscle you must increase your strength and the way to do that is to constantly push yourself to lift heavier or hold a muscle under tension for a longer period of time.

You don't have to constantly change up your exercise routine to increase strength. Actually during this phase it is best to do a different workout every day, and then repeat those workouts from week to week for 4 - 6 weeks. The benefits of training like this are you will be able to gauge if you not only look stronger but if you actually are stronger by the increase of your weight, resistance band or the time you hold the muscle under tension.

Here I am on my leg day with one of my 30 lb weight

You can build muscle using different types of equipment depending on how much muscle you are trying to gain which will determine how much weight you want to lift. The more you lift, the bigger your muscles will get. But the trick is to start light and work on your form. Once you feel like you have proper form then it is time to start increasing your weight. When I first started weight training years ago I started by using 3lb, 5lb and 8lb dumbbells until they became easy. Then I was able to increase to using 10 lb and 15 lb weights. The other day I was able to use two 30 lb dumbbells for my legs. As I am starting to feel like the 15 lbs are getting too light for my chest and back so it is time to invest in 20 lbs and 25 lbs

You can also use resistance bands in the place of free weights. Resistance bands come in a variety of different resistances which represent different weights so one can increase strength and build muscles. Resistance bands are great for those with joint problems or if you have used free weights before and want to change it up. You can also a barbell to increase strength and muscle. Barbells are a great addition to your workout once some strength has been established.

A typical strength building program will focus on a different body part each day, working out that muscle from different angles. Some of the best strength training exercises are squats, deadlifts, chest press and rows. These moves are known as compound moves meaning although you are working a specific muscle group you are still engaging the surrounding muscle groups and core to help stabilize the body during movement. To get the most out of each move you want to really focus on the muscle group you are working. Be intentional and contract the muscle you are using. Be mindful of your form as bad form will lead to injury. If you can not perform an exercise properly then you need to either lighten the weight or practice your form without any weight at all.

For your personalized strength building program contact me today!

Look for Part 2 to learn about the Nutrition of Building Muscle!

Are you ready to start lifting weights? Here is my recommended equipment to get you started:

Recommended Weight Set: Recommended Resistance Bands: