To build skeletal muscle, you need to engage in resistance training, which involves putting your muscles under stress. This can be done through various activities like:
- Lifting free weights: This is a classic method that provides a wide range of exercises and challenges.
- Using stationary weight machines: These offer a structured and controlled way to target specific muscle groups.
- Resistance band activities: A versatile option that provides resistance without needing heavy equipment.
- Body weight exercises, such as pushups and squats: These are effective for building strength and muscle even without external weights.
- Strength training classes that incorporate some or all of the above activities: A great way to learn proper form and get a varied workout.
Along with regular resistance training, nutritional considerations are crucial for muscle growth. Ensure you are consuming enough protein, which is essential for muscle repair and building. Aim for a protein intake of 1.4–2.0 g protein/kg body weight/day (g/kg/d).
Consistency and progressive overload are key for achieving optimal results. Gradually increase the weight, repetitions, or sets you lift to challenge your muscles and continue stimulating growth.
