Building muscle doesn’t have to be complicated—or confined to the gym. Whether it’s accomplished by lifting a dumbbell or a grocery bag, getting strong can fit into everyday life.
Weightlifting can feel intimidating, but exercise science is simpler than it seems. With a few basic exercises and strategic approaches, you can achieve real results.
Ready to get stronger without the guesswork? Let’s get building.
Understanding Muscle Growth
Ever wonder what makes your muscles grow after a workout? A common belief is that muscles grow by “tearing and repairing,” with soreness as a sign of that process. Modern science tells a different story.
Muscle growth, or hypertrophy, is driven by the tension muscles experience during resistance training—not by damage, Tommy Lundberg, a physiology expert at Sweden’s Karolinska Institutet and author of “The Physiology of Resistance Training,” told The Epoch Times.
When you lift weights or perform bodyweight exercises, your muscles detect tension and send signals to increase protein production. These proteins are added to muscle fibers, making them stronger and larger over time.
“Muscles don’t need to tear to grow,” Lundberg said. “They just need to experience tension.”
Research in the Journal of Applied Physiology supports this updated view. The study shows that mechanical tension, not muscle damage, drives muscle growth. When muscles detect tension during resistance exercise, they activate sensors that trigger protein synthesis, which leads to growth—much like Lundberg described.
This understanding of muscle hypertrophy shows the body’s ability to adapt and grow stronger without “breaking down.” It means strength and growth are achievable at any age, simply by challenging your muscles with resistance.
What Is Resistance Training?
Resistance training, often called strength or weight training, involves exercises that force your muscles to work against an opposing force. This resistance can come from weights, resistance bands, or even your own body weight.
The concept is simple: By resisting an external load, your muscles contract and work harder, gradually building strength and muscle.
At its core, resistance training challenges your muscles to work harder than usual. Whether lifting weights or doing bodyweight exercises such as squats or push-ups, you’re pushing your muscles to generate more force. Over time, your body adapts, becoming stronger and more efficient.
The beauty of resistance training is its versatility. Whether you’re a beginner or a seasoned athlete, you can tailor exercises to your abilities. No gym or fancy equipment is required—bodyweight moves such as squats, lunges, and push-ups are great for building strength anywhere.
How to Get Started: Choosing the Right Exercises
For those new to resistance training, the key is simplicity, according to Lundberg. You don’t need a long list of complicated movements to build muscle effectively. Instead, focus on compound exercises—moves that work multiple muscle groups at once.
These exercises offer more bang for your buck by engaging several muscles simultaneously, making your workouts more efficient.
- Squats: a foundational exercise that works your legs, glutes, and core
- Push-ups: an effective upper body move that targets your chest, shoulders, and triceps
- Lunges: another lower-body staple, lunges also challenge your balance and coordination
- Rows: an exercise that strengthens your back and biceps using a dumbbell or resistance band
- Planks: a core-strengthening move that improves your abs and enhances your overall stability
These exercises are scalable to any fitness level. Beginners can start with bodyweight versions, while those with more experience can add resistance, such as dumbbells or resistance bands, to increase the challenge.
Why a Goal of Muscle Failure?
The key is to stress your muscles enough to trigger growth. Both heavier and lighter loads can create this response as long as the muscles are sufficiently stressed, according to Lundberg.
“Muscle growth can be similar whether lifting heavy weights for fewer reps or lighter weights for more reps,” Lundberg said. “The result depends mainly on the total stress on the muscle and your effort.”
This means you can choose heavier weights that you can lift six to eight times or lighter weights for 20 reps—the important factor is reaching a point where you’re close to muscle failure.
“You need to have that slight burning sensation when you are pretty close to failure for the workout to have its best effect if muscle building is your goal,” Lundberg said.
Muscle failure in this context means having only a few repetitions left before you physically can’t continue.
“With some experience and practice, you will eventually get a good feel for what this feels like,” Lundberg said.
How Much Weight Should You Lift?
The American College of Sports Medicine recommends strength training at least twice a week. The goal is to target each major muscle group—legs, chest, back, arms, and core.
Although reaching failure is generally safe when using machines, Lundberg advises caution when lifting free weights. He recommends having a spotter if you are inexperienced.
For those focused on building maximum strength, Lundberg recommends lifting heavier weights, noting that the actual load is slightly more important for strength gains than muscle size. Incorporating heavier lifts is a more effective way to increase strength.
A good rule of thumb for beginners is to start with two to three sets of eight to 12 repetitions per exercise. As you progress, gradually increase the weight or resistance, aiming for muscle fatigue by the end of each set. This progression is critical to building strength and muscle over time.
Initially, choose a weight that feels manageable yet challenging. As your strength improves, gradually increase the load by 5 to 10 percent when the weight no longer pushes you toward muscle fatigue.
This process follows the principle of progressive resistance, which involves increasing the weight, repetitions, or intensity of exercises to continually challenge your muscles. By progressively pushing your muscles close to fatigue, you ensure they continue growing stronger over time.
Hidden Key to Progress
The National Academy of Sports Medicine suggests that a well-rounded training regimen must incorporate planned rest and recovery. Neglecting recovery increases the risk of burnout, reduced progress, or injury.
Sleep plays a pivotal role in recovery, and it’s important for muscle growth, Lundberg said, although he acknowledged that research on its direct long-term effects on muscle growth remains limited.
A 2017 study in the Journal of Musculoskeletal and Neuronal Interactions found a significant link between inadequate sleep and reduced muscle strength, particularly in men sleeping less than seven hours per night. Men who slept seven to eight hours demonstrated significantly better strength, with no additional benefits observed beyond eight hours. No significant association between sleep duration and muscle strength was found in women.
Further evidence of sleep’s role comes from a 2023 study published in BMC Public Health, which found that poor sleep quality, even without changes in duration, can decrease muscle mass. The study underscores the importance of good sleep quality for preserving muscle and reducing fat accumulation.
In addition to sleep, rest days are essential for avoiding burnout and injury. Lundberg recommends either full rest days or alternative exercises that don’t stress muscles you’ve recently trained.
Overcoming Common Pitfalls
At the beginning of a muscle-building journey, challenges and roadblocks can arise. Recognizing and navigating these obstacles is often the difference between making progress and feeling frustrated.
1. Having an Inconsistent Routine
Consistency is one of the biggest hurdles in muscle building. Skipping workouts or frequently altering your routine can significantly hinder progress. Building muscle, particularly as you age, demands regularity.
If motivation is an issue, start with shorter, more frequent sessions—15 to 20 minutes of focused strength training several times a week.
“Perhaps use an app that tracks your workouts and performance,” Lundberg said.
2. Neglecting Nutrition
Nutrition experts widely recognize a balanced diet as essential for muscle growth.
Research indicates that exercise alone cannot compensate for poor nutrition. A
study in Current Opinion in Clinical Nutrition and Metabolic Care highlights that inadequate protein intake can hinder muscle repair and function, especially in older adults.
Protein is especially crucial for recovery. Shawn Arent, professor of exercise science at the University of South Carolina, recommends 1.6 to 2.2 grams of protein per kilogram of body weight daily. Nutrient-dense foods such as lean meats, beans, and eggs aid muscle recovery. Consulting a dietitian may help ensure a balanced approach tailored to your needs.
3. Setting Unrealistic Goals
Building muscle, particularly as you get older, is a gradual process. Avoid comparing yourself with younger gymgoers or expecting fast results.
Set realistic, measurable goals, and celebrate small wins—whether it’s lifting slightly heavier weights, completing more reps, or feeling stronger in daily activities. Progress may be slower, but it’s progress nonetheless.
4. Not Adapting Exercises to Fit Your Abilities
Success in muscle building depends on adapting exercises to your fitness level. Don’t feel pressured to lift heavy weights if you’re just starting out. Bodyweight exercises, resistance bands, and light dumbbells can be just as effective. Gradually increase resistance as your strength improves to stay challenged while minimizing the risk of injury.
5. Focusing Only on Strength
Muscle building isn’t just about increasing strength—it also involves improving mobility, flexibility, and balance. Incorporating balance exercises, stretching, and activities such as yoga can enhance range of motion, reduce injury risks, and boost overall fitness. This well-rounded approach builds a strong foundation for muscle growth and functional fitness.
Simplicity Is Key
Muscle building doesn’t need to be complicated, Lundberg said.
“In reality, what matters is whether you go to the gym or not, and that you lift something with reasonable effort,” he said.
This accounts for at least 80 percent of progress, according to Lundberg. Rather than overcomplicating the process, focus on consistent effort and safe technique. Starting your journey is easier than you might think—strength is built one rep at a time.
