You don’t need to be a fitness fanatic to start building muscle with strength training, according to Cassie Costa, a NASM-certified personal trainer.
“No one starts off advanced,” Costa told Insider. “Focus on your own journey and goals. You will eventually find a good rhythm and become more comfortable.”
She said that getting the right balance of exercises, staying consistent, and fueling your body with food and sleep can help you make gains even with no prior experience in the gym.
Use the right equipment
To build muscle, you need to do strength training to challenge your body with gradually increasing amounts of tension, a principle called progressive overload.
Gym machines can help beginners build a strong foundation and focus on specific muscles, Costa said.
Free weights help train more muscles at once with compound exercises like squats and deadlifts. To start, dumbbells are the most user-friendly, she said. Barbells and kettlebells add weight and dynamic movement as you progress.
Prioritize compound movements that work multiple muscle groups
To maximize muscle-building, you’ll want to focus on the big lifts first, according to Costa.
“It’s great to use the energy and focus that you have at the start of your workout for the most challenging and overall muscle mass building exercises and then burn it out with smaller exercises,” she said.
Exercises that incorporate multiple muscle groups include squats, deadlifts, and presses.
Always remember to warm up before you start lifting heavy, though — do some dynamic stretching and work your way up with smaller weights to avoid energy and prime your muscles for peak performance.
Find the right balance of cardio and strength training
For muscle and strength gains, it’s helpful to start with weightlifting exercises while you have the most energy, and follow up with cardio for overall health, according to Costa, who is also a C4 Energy Brand Ambassador.
“It is very important to include both into your sessions for better quality of life and health,” she said.
However, consistency is key for reaping the benefits of a fitness routine, and you’re more likely to keep exercising if you’re having fun.
“The most important thing is to enjoy your workouts,” Costa said.
If you hate running, you can get the benefits of cardio with weight lifting by using less rest and a high-rep, low weight workout, a pro bodybuilder previously told Insider.
If you prefer cardio but want to build muscle, rowing or kettlebell workouts can help you do both, according to personal trainer Noam Tamir.
Get enough rest
Lifting weights stimulates the muscles, but growth happens as you’re recovering outside the gym. A common mistake is not resting enough to build muscle, an elite powerlifter previously told Insider.
If you’re too tired or sore and keep pushing too hard, you won’t give your muscles the opportunity to build back bigger and stronger, and you risk getting injured.
“Listen to your body, Rest when tired. Avoid exercising if you feel fatigue or in pain,” Costa said.
Eat more to provide energy to growing muscles, according to a nutritionist
Building muscle takes hard work in the gym, but also requires fuel. The best way to build strength and muscle is in a calorie surplus, where you’re eating more calories than you burn off so there’s energy for growth, sports nutritionist and personal trainer Angie Asche previously told Insider.
Under-eating can leave you feeling tired during workouts, increase the risk of injury, and prevent gains from happening, according to Asche.
For best results, aim for a good balance of carbs, protein, and fats, she said.
