Start Strong: 7 Muscle Growing Tips for Beginners

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So you’re looking to start a muscle-building regime? Doing something different can feel intimidating at the best of times, and since there are so many different exercises and opinions out there its easy to feel a but lost at the best of times.

Fortunately for you, with our guidance you’ll be in the perfect position to get going and start smashing your goals. The great thing about being a beginner is that you’ll experience results much faster than you would normally expect, so much so that you can notice differences in how you look and feel in just a few weeks.

1. Nail your form down

Its essential you focus on proper form when you’re just starting out. Getting this correct from the outset means you won’t get into bad habits, which can be hard to shift, and you’re considerably less likely to get injured. Some exercises may feel strange at first, but commit to perfecting the movements and your body will become accustomed.

2. Do compound exercises first

When you first start the work out, you should aim to do the exercises, which work more than one muscle group ahead of isolation exercises, which focus solely on a single group. These compound exercises require much more energy to perform, and are going to heavily stimulate the central nervous system (CNS) which will initiate the muscle building process.

The classic compound exercises are squats, deadlifts, bench press, and bent over rows. They’re all highly effective muscle builders and should make up the core of your work out routines.

3. Stick to 8-12 reps

As a beginner you’re unlikely to be using extremely heavy weights, so sticking between 8-12 reps on all sets means you can work in a slightly higher rep range whilst still using a heavy enough load to initiate the muscle building process.

4. Take a day off between all training sessions

When you first start any form of weight training you’re going to feel muscle soreness for several days after each routine (don’t worry this will reduce when your body adjusts). Taking a day off between training sessions can help manage this soreness and ensure it does impact your subsequent sessions.

5. Set time aside for stretching

Stretching for 15 minutes after a workout will help to speed up your muscle’s recovery and reduce the amount of soreness you experience across the next few days after training. The other benefit of stretching is it increases your range of motion and helps you maintain that perfect form when lifting.

6. Remember your pre-work out and post-workout meals

The food you eat before and after a workout can greatly benefit your performance during the training session, and how quickly your muscles recover afterwards. As a beginner, its unlikely you’ll be following a strict eating regime, but its important to make an effort to consume foods containing protein and carbohydrate before and after your workout. If you have a busy lifestyle and find it difficult to make time for these meals then protein and carbohydrate supplements can be consumed instead.

7. Do cardio after weights

A common mistake by beginners is to perform cardio before any weightlifting. This can actually hinder your progress as you’re expending valuable muscle glycogen which is the primary fuel used when you lift weights. Moderate cardio however can use body fat as a fuel source, so by doing weight lifting first you’re able to put more energy into the exercises and gives you the best opportunity for muscle growth.


With these 7 tips in mind you’re giving yourself the best chance for muscle strength and muscle gains. It’s always a good idea to book a session with a personal trainer to take you through your first program until you have a comfortable understanding of all concepts involved with weight training.

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