The Physical Activity Guidelines for Americans recommends doing muscle-strengthening exercises at least two days a week, along with 150 minutes of moderate-intensity physical activity. “These activities should make your muscles work harder than usual against an applied force or weight and should target the major muscle groups of the legs, hips, back, chest, shoulders, arms and abdomen,” says ACE-certified trainerChris Gagliardi.
So, what are the best exercises for muscle building, and what benefits do they bring? Here’s what experts and research say.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
Fitness, black woman and happy athlete smile after running, exercise and marathon training workout. Blue sky, summer sports and run of a African runner breathing with happiness from sport outdoorRelated: Pelvic Floor Doctors Reveal the One Exercise Every Woman Over 50 Should Be Doing
Increasing muscle mass also aids in weight management and enhances overall physical and mental health by building confidence and releasing endorphins (the feel-good hormones), Betancur says.
“While strength training can’t completely stop these changes from happening, it can reduce or minimize the changes,” he says. “A loss of muscular power specifically is associated with falls, frailty and functional decline, so even power training (lifting lighter loads at a greater velocity) can be safe and effective for older adults.”
3 of the Best Exercises for Building Muscle
Doing muscle-building exercises two to three times a week is a “great goal for most people,” Betancur says. “That gives your body enough stimulus to build strength while still allowing time for recovery.”
Related: Cardiologists Say These 5 Workouts Are the Very Best for Women Over 50
Here are the three best exercises for building muscle, according to research (and experts):
A small 2022 study found that parallel squats led to the growth of quadriceps muscles, or those located in the front of the thigh.
Here’s how to do a squat, according to ACE:
Stand with your feet slightly wider than hip-width, your toes turned out slightly and your arms down by your sides. Shift your weight into your heels and push your hips back towards the ground, like you’re sitting down in an invisible chair, until your thighs are parallel to the floor. Keep your knees in line with your ankles; avoid pushing them forward over your toes. Stand back up and repeat.2. Shoulder presses
“Shoulder presses help build strong, stable and balanced shoulders by targeting key upper body muscles that support everyday activities involving pushing or lifting, such as opening doors, pressing carry-on luggage into overhead bins or lifting a child,” Betancur says. “Strengthening these muscles also contributes to better posture and reduces the risk of shoulder injuries over time.”
Research published in 2020 suggests that shoulder presses and lateral raise exercises provide a high level of muscle activation in the front and middle of the shoulder.
Start by sitting with your back against a chair or standing up straight. Grasp dumbbells, one in each hand. Lift the dumbbells up to shoulder level slowly with your palms facing outward and with the weights shoulder-width apart. Press both dumbbells overhead simultaneously until your elbows are fully extended. Avoid arching your back.Lower the dumbbells slowly back to shoulder height. Repeat.
3. Planks
“Planks are one of the simplest yet powerful core exercises you can do,” Rogers says. You don’t need any equipment, and you can do them anywhere.
“Even short holds can help build endurance, improve posture and improve total body strength,” she explains.
Lie face down on your belly on the floor or a mat.Place your forearms and palms on the ground, with your elbows close to your sides and your hands facing forward. Extend your legs and place your toes on the ground. Tighten your ab muscles. Lift your entire torso off the floor, with your weight distributed on your forearms and toes, and keep your body in a straight line from head to toe.Avoid arching your back, hiking up your hips, bending your knees or shrugging your shoulders.Hold the position. Start with several seconds and progress. Lower your torso slowly back onto the floor.
Up Next:
Related: If You Want To Improve Your Posture, Give These 7 Simple Rear Delt Exercises a Try!
Sources:
Juliana Andrea Betancur, a certified personal trainer and assistant head coach at Orangetheory Plaza DistrictAndrea Leigh Rogers, founder of Xtend Barre and author of “Small Moves, Big Life” Chris Gagliardi, ACE-certified trainer Physical Activity Guidelines for Americans, Department of Health and Human Services Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality, Journal of the American College of CardiologyDoes Back Squat Exercise Lead to Regional Hypertrophy among Quadriceps Femoris Muscles?, International Journal of Environmental Research and Public HealthBodyweight squat, ACE Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals, Journal of Human Kinetics Seated Overhead Press, ACECore Muscle Activation With Foam Rolling and Static Planks, Frontiers in PhysiologyFront Plank, ACEHence then, the article about these are hands down the 3 best exercises for building muscle according to decades of research was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( These Are Hands-Down the 3 Best Exercises for Building Muscle, According to Decades of Research )
Also on site :