How does exercise help build muscle?
As we age, in addition to our bodies becoming weaker and our vision becoming worse, we also lose muscle mass over time. According to research published in the Journal of Aging Research Reviews, muscle mass loss begins in middle age (about 1% per year). Increasing muscle mass is important because it improves overall strength and function.
6 muscle building exercises without equipment
- To do push-ups, start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until it touches the floor, then push yourself back up.
- Do 10 - 15 reps, gradually increasing the number of repetitions according to your strength and ability. This exercise is good for the chest muscles, deltoids and core muscles.
Squat
- To perform a squat, stand with your feet shoulder-width apart, toes turned slightly outward.
- Lower your hips as if sitting in an invisible chair while keeping your chest up and your knees in line with your toes.
- Push through heels to return to starting position.
- Repeat 15 - 20 times to effectively exercise the glutes, quadriceps, hamstrings and core muscles.
Lunge
- Start by keeping your feet together.
- Step your right or left foot forward and lower your hips until your knee is bent about 90 degrees.
- Push back to the first step and repeat on the other leg.
- Repeat 10 - 15 times per set. Lunges are good for the thighs, hamstrings, glutes and calves.
Board
- Start in a forearm plank position with your elbows directly under your shoulders and your entire body forming a straight line.
- Hold the position, tightening your core muscles for 30 - 60 seconds.
- Plank exercises can tone the abdominal muscles, while also affecting the intercostal muscles, shoulders and back.
Climbing
- Start in a plank position with your arms straight and your hands under your shoulders.
Bring each knee toward your chest at a fast pace and repeat 20-30 times for each leg.
- This exercise works the torso, shoulders, chest and quadriceps.
Burpee exercise
- Start by standing, then squat down and place your hands on the ground.
- Jump your feet into a plank position then do push-ups.
- Jump from foot to hand.
- Stand up and jump, raise your arms high and repeat 10 - 15 times.
- Burpee exercise affects almost the entire body.
