Muscle building
Physical exercise that builds muscles through tension.
Other names[edit | edit source]
- Strength training
- Strength training exercise
Details[edit | edit source]
Strength exercises include lifting weights, even your own body weight, and using a resistance band.
Lifting weights[edit | edit source]
- You can use common objects from your home, such as bottled water or soup cans. Or, you can use the strength-training equipment at a fitness center or gym.
- Use light weights the first week, then gradually add more. Starting out with weights that are too heavy can cause injuries.
- Use proper form for safety. To prevent injury, don’t jerk or thrust weights into position.
- Use smooth, steady movements. Avoid “locking” your arm and leg joints in a tightly straightened position.
Using a resistance band[edit | edit source]
- Resistance bands are stretchy elastic bands that come in several strengths, from light to heavy.
- You can use them in some strength exercises instead of weights.
- If you are a beginner, try exercising without the band or use a light band until you are comfortable.
- Add a band or move on to a stronger band when you can do two sets of 10 to 15 repetitions easily.
- Hold on to the band tightly (some bands have handles) or wrap it around your hand or foot to keep it from slipping and causing possible injury.
- Do the exercises in a slow, controlled manner, and don’t let the band snap back.
Safety tips[edit | edit source]
- Don’t hold your breath during strength exercises and breathe regularly.
- Breathe out as you lift or push, and breathe in as you relax.
- Talk with your doctor if you are unsure about doing a particular exercise.
Muscle building Resources | ||
---|---|---|
|
|
Navigation: Wellness - Encyclopedia - Health topics - Disease Index - Drugs - World Directory - Gray's Anatomy - Keto diet - Recipes
Search WikiMD
Ad.Tired of being Overweight? Try W8MD's physician weight loss program.
Semaglutide (Ozempic / Wegovy and Tirzepatide (Mounjaro / Zepbound) available.
Advertise on WikiMD
WikiMD is not a substitute for professional medical advice. See full disclaimer.
Credits:Most images are courtesy of Wikimedia commons, and templates Wikipedia, licensed under CC BY SA or similar.
Translate this page: - East Asian
中文,
日本,
한국어,
South Asian
हिन्दी,
தமிழ்,
తెలుగు,
Urdu,
ಕನ್ನಡ,
Southeast Asian
Indonesian,
Vietnamese,
Thai,
မြန်မာဘာသာ,
বাংলা
European
español,
Deutsch,
français,
Greek,
português do Brasil,
polski,
română,
русский,
Nederlands,
norsk,
svenska,
suomi,
Italian
Middle Eastern & African
عربى,
Turkish,
Persian,
Hebrew,
Afrikaans,
isiZulu,
Kiswahili,
Other
Bulgarian,
Hungarian,
Czech,
Swedish,
മലയാളം,
मराठी,
ਪੰਜਾਬੀ,
ગુજરાતી,
Portuguese,
Ukrainian
Contributors: Prab R. Tumpati, MD