Simple Steps On How To Build Muscle And Strength

Trying to build muscle and strength without the right method, can prove really difficult. You may feel like you’re putting so much effort in, without reaping any rewards. Some people think that they can just go to the gym and start lifting weights without any prior knowledge or instruction which often leads to frustration and a lack of results.

Dis-Chem has the perfect solution - a free guide on how to build muscle fast and build your strength fast too. This guide aims to give you tips and tricks on the proper way to build muscle and strength without frustration and disappointment. 

Difference Between Strength Training and Muscle Building

Did you know that there’s a difference between strength training and muscle building, they can go hand in hand but each one is actually a separate mode of training.

Strength training is focused on making the body stronger, and not necessarily bigger. Building strength training often incorporates lower weights and more repetition to make a muscle group and the body as a whole stronger, overall. 

Muscle building tends to be focused on building as large a muscle as possible. It can also be called bodybuilding and the focus of this type of training is to lift as heavy a weight as possible to increase muscle mass.

Steps On How To Build Muscle And Strength

We’ve put together our top tips on how to build muscle and improve your strength no matter whether you’re focussed on simply getting stronger or also bulking up. If you follow these easy-to-incorporate steps regularly every week, you’ll soon see a difference in your body shape.

Always Warm Up

We highly recommend warming up the body before going straight into lifting weights. Doing some light cardio work like jogging, cycling, stepping or the elliptical machine for 15 – 20 mins before a workout can help to warm the muscles up and prevent injury.

Start Light And Build Up

No one is going to begin a strength training regime by deadlifting 70kgs right off the bat unless you’re built like The Rock! In the planning of your gym programme, always make sure you begin with the lightest weights that feel comfortable to you. This is a weight that you feel like you could lift all day without getting sore or tired. You should then increase this weight gradually as you get stronger – generally, the rule is no more than a 10% weight increase each week.

Consistency is Key

Experts recommend that you should do strength training and muscle building three times a week, with at least one day of rest in between each session. This allows your body to build muscle memory and gain strength, with plenty of rest in between.

Always Cool Down

A cool-down is as important as a warm-up is. Try to always stretch after you finish lifting weights to help your muscles recover. Experts recommend a stretching session of between 5 – 10 minutes for every 30 minutes of strength training you’ve done.

Hydration and Good Nutrition are Essential

Wondering what to eat to build muscle and assist your body when strength training? It really is essential to get proper nutrition and a variety of vitamins, minerals, proteins and carbohydrates to give your body the nutrition it needs. Eating healthy foods daily will help your muscles to grow and can also help to prevent injury too. Drinking enough water is also paramount to good strength training.

Adding supplements to your diet is also a very good way of boosting your nutrition. At Dis-Chem, we have a wide range of Build Muscle and Strength supplements, powders, drinks and meal replacement gels that are designed to help boost your body when it’s training.

Rest Aids Recovery

If you push your body too hard and never allow your muscles to rest, you could be doing more damage than good. Rest days are as essential in any training programme then training days are. The recommendation is to alternate strength training and muscle-building days with cardio days like running, cycling or walking, with at least one to two full rest days a week too. Rest days allow your muscles to rebuild and recover.

Where to Get Proper Nutrition To Build Muscle And Strength?

If you’re wondering what supplements to take to build muscle and boost your nutrition, look no further than the Dis-Chem range of Healthy Living supplements, food, vitamins and sports gear. You’ll find everything you need to support your muscles from muscle-building supplements and meal replacements, to energy and endurance tonics, weight management supplements, healthy food and more.

Let Dis-Chem become your one-stop shop for everything you need to create a stronger, better, healthier you!

FAQs

How long does it take to build muscle?

Building muscles takes patience and dedication. You should start lifting lighter weights to prevent injury and gradually build up each week to heavier weights.

How much protein do I need to build muscle?

A diet that includes protein at every meal, as well as a protein supplement or meal replacement will help your muscles to be able to rebuild and recover well.

Can you build muscle and gain strength with light weights?

Yes, you can. You won’t necessarily bulk up your muscles, but you will make them stronger and leaner when you lift light weights, doing many repetitions of the weights at one time.

Do I need a personal trainer to build muscle and gain strength?

A personal trainer is an excellent investment in your body’s health and well-being. If you can’t afford one, then it is very possible to learn how to lift weights and sculpt your body by yourself.

How to build muscle at home without equipment?

The term functional fitness is used for doing exercises using only your body weight as weight. This is a great way to build muscle at home when you don’t have equipment.

How to build physical strength?

Strength is built through building muscles and improving your stamina. So it’s important to incorporate both strength training and cardio elements into your training.