It’s no secret that strength training builds muscle. And if you’ve been around here long enough, you probably know that I recommend all women strength train, ideally 2 or more times weekly.
I also know that it's not easy to build muscle, especially once you hit your mid-30's and up. You most certainly aren't going to do a few bicep curls and turn into the Hulk (that may be good news or bad news, depending on your perspective).
Aside from the hormone situation, most of us also just don't have enough time in the week to commit to daily hour+ long workouts. We want to know which exercises are the best if you only have a short amount of time to workout. This is not the "ideal world" situation, this is the "do what you can with the time you have" situation.
So if you want to know how to build muscle as quickly and efficiently as possible, here is exactly what to do:
COMPOUND EXERCISES.
These exercises work your body through more than one joint. Which means they work more muscles simultaneously, AND they also are more functional. Because when in real life are you asked to do a pure isolated biceps curl? In contrast, you probably need to squat, bend over, pick, heavy things up, pull, and push things on a regular basis.
Known as the "Big 5," or "Big 6" (someone neglected to include rows in the original Big 5, but rows are extremely important) these movements can be infinitely adjusted so that you are challenging yourself in new ways. No need to do the same old boring squat variation every week for the rest of your life. But don't change them up TOO quickly. Stick with each movement for at least a few weeks, so you can see how your strength progresses, and make sure you are getting all the unique benefits each variation can offer.
The Big Six:
Squat and Lunge variations
Deadlift variations
Bench press variations
Lat Pulldowns / Pull-Up variations
Rows
Overhead press variations
If you are just starting out, take the time to master each movement, perfecting your form and getting used to the way it "feels" to do the move correctly. Strength training is an athletic endeavor just like any other sport, and you will get better results-- with lower risk of injury-- when you take the time to practice the movements with good form. If this means lifting lighter weight while you get used to it, so be it.
Most people will get great results just doing these 6 exercises twice a week. With plenty of protein, high quality nutrition, and sleep to fuel your muscle growth, of course!
And as always, you want help with your nutrition, mindset, or exercise plan, don't hesitate to drop me a line! I love talking all things health and fitness.
Cheering you on, always,
Nicole
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