Muscle building

From WikiMD's Wellness Encyclopedia

Physical exercise that builds muscles through tension.

Other names[edit | edit source]

  • Strength training
  • Strength training exercise
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Weight lifting

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.
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Weight lifting

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.
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Sailors work out using resistance bands

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


Contributors: Prab R. Tumpati, MD