{"id":169420,"date":"2025-11-08T08:22:13","date_gmt":"2025-11-08T08:22:13","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/169420\/"},"modified":"2025-11-08T08:22:13","modified_gmt":"2025-11-08T08:22:13","slug":"how-to-build-muscle-effectively-according-to-fitness-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/169420\/","title":{"rendered":"How To Build Muscle Effectively, According To Fitness Experts"},"content":{"rendered":"

True: Muscle is your partner in crime all throughout life\u2014whether you want to lift heavier weights in the gym, run a marathon<\/a>, or just move functionally. No matter your athletic or overall health goals, building muscle plays an important role in accomplishing them.<\/p>\n

\u201cHaving more muscle mass makes everything feel better,\u201d says Cori Ritchey, CSCS, the Women\u2019s Health fitness editor and a personal trainer based in New York City. \u201cMuscle does so much\u2014it protects your joints, powers every day movement like going upstairs, helps your posture, and improves athletic performance.\u201d <\/p>\n

Building muscle can also reduce your risk of developing cardiovascular issues and diabetes, says Shelly Mayfield, CPT, the co-owner of Studio Diva in New Jersey and a certified yoga instructor. Plus, for those reaching perimenopause<\/a>, strength training<\/a> is especially important to preserve bone density<\/a>, prevent osteoporosis, and regulate glucose, says Sarah Pelc Graca, CPT, a certified health and nutrition coach and the founder of Strong with Sarah.<\/p>\n

Ahead, find out how to integrate muscle-building practices into your daily life, and the best resistance training<\/a> moves to do so. <\/p>\n

How To Build Muscle<\/strong>1. If you\u2019re a beginner, dial in your form with bodyweight training.<\/strong><\/p>\n

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    Bodyweight movements<\/a> are great for beginners since they can help you learn (and perfect) the six functional movement patterns: hinge, squat, lunge<\/a>, push, pull<\/a>, and carry. These are movements you do day-to-day without even realizing it, like when you\u2019re squatting to pick up your kid and carrying them, lunging to tuck in your bed sheet, pushing a stroller, or pulling your suitcase, says Mayfield.<\/p>\n

    Another reason bodyweight training rocks? It\u2019s accessible to almost everyone, says Mayfield. No matter where you\u2019re doing your workout or what tools you have at your disposal, you can always execute a solid bodyweight exercise session since all you need is you. <\/p>\n

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    Mayfield recommends strength training anywhere from two to five times per week, which is when you can do these bodyweight workouts. To get started, you can sign up for a bodyweight-based group fitness class for guidance or hire a personal trainer who can give you cues, she says. <\/p>\n

    There are also plenty of online resources you can follow from home or at the gym, like the Women\u2019s Health+ Ultimate 4-Week Bodyweight Challenge<\/a>. This exclusive guide provides one month of strength training and cardio sessions (all 20 minutes or less!) to help you build muscle and grow stronger.<\/p>\n

    Build muscle with our bodyweight challenge today<\/a><\/p>\n

    One caveat: Bodyweight exercises will not build muscle in already relatively-trained people\u2014they will really just help people who have never worked out grow muscle, and only until they reach a threshold (which is different for everyone). Then, you’ll have to start adding weight to see more gains, says Ritchey. Speaking of\u2026<\/p>\n

    2. Add weights into the mix.<\/strong><\/p>\n

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      Once you get comfortable with the fundamentals of bodyweight training, you\u2019ll need to lift weights. \u201cYour muscles need a reason to grow. If you\u2019re not giving them a stimulus they need to respond to, they\u2019ll never have a reason to change and get stronger,\u201d says Ritchey. <\/p>\n

      It\u2019s achieved by resistance training with weights that feel heavy for you, so you should feel like the last two reps with the right weight will feel challenging, but not difficult enough that you will compromise your form, Graca adds.<\/p>\n

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      You can also think about it in terms of the rate of perceived exertion (RPE)<\/a>, or how hard you feel like your body is working, on a scale of one to 10. To build muscle, you want your weights to be heavy enough that you\u2019re close to failure without losing your form, Ritchey says. That can be anywhere from a seven to a nine out of 10. <\/p>\n

      \u201cThe easiest way to tell how close you are to failure is the speed of your reps. Your last few should feel really slow, because your muscles are starting to struggle to get them back up,\u201d Ritchey says.<\/p>\n

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      You can take workout classes with weighted elements or hold a dumbbell<\/a> or kettlebell<\/a> during squats or lunges, and later, start using a barbell for deadlifts or hang cleans. If you\u2019re not feeling super confident about throwing a kettlebell around, Mayfield recommends taking a fitness class or working with a trainer so you can get feedback on your form and avoid injuries and pain.<\/p>\n

      You can work weights into your strength workouts two to five days per week, Mayfield says. Depending on how your body responds to weight training, you might need to take it easy at first, as some people find their energy levels are impacted by soreness and fatigue.<\/p>\n

      3. Keep progressing through the principle of progressive overload.<\/strong><\/p>\n

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        Eventually, though, weights that feel heavy for you will start to feel light as you gain strength. To continue to progress, you’ll need to increase the variables of your workout to become stronger over time, which is a principle called progressive overload<\/a>. \u201cYou can do that by adding weight, increasing reps, adding another set, improving your form or range of motion, or shortening rest periods, or a combination of any of these,\u201d Graca says. However, she recommends sticking with eight to 12 reps per set with a challenging weight if your goal is to build that visible, lean muscle.<\/p>\n

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        For example, if you’re comfortable doing three sets of 10 to 12 reps with 15-lb weights, try to do three sets of eight reps with 18-lb weights the following session. Once you can do 10 to 12 reps of the same exercise with those 18-lb weights, you can increase to 20 pounds, and so on. And, no matter what variable you are shifting, you should begin building muscle if you maintain a high level of exertion with steady, intentional progress.<\/p>\n

        However, when it comes to strength and size gains, you can\u2019t really go wrong with your rep ranges. A 2025 study in the Journal of Science and Medicine in Sport<\/a> looked at the changes in hypertrophy<\/a> (growing your muscle size), strength, and energy efficiency in two groups of people who did different lower body training routines for six weeks at 10 and 20 reps per set, respectively. Both groups ended up having similar changes in hypertrophy and strength.<\/p>\n

        4. Try full-body compound movements. <\/strong><\/p>\n

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          \u201cYou get the most bang for your buck in terms of total-body strength by doing full-body exercises<\/a>,\u201d Graca says. Compound movements, which activate multiple muscles and joints, like deadlifts and squats, are especially helpful for building muscle. By leading with these, you\u2019ll work (and hopefully grow) several muscle groups at one time\u2014which will save you time in the gym. Plus, these exercises mimic movements you do in real life since they use multiple muscle groups together, Ritchey says.<\/p>\n

          Hot tip:<\/strong> \u201cMake a compound movement the first exercise in your workout, behind a good warm up,\u201d says Ritchey. \u201cYour muscles will not be tired yet, and you can put more of your effort (and therefore more weight as you work on progressive overload) into those lifts.\u201d <\/p>\n

          5. Always warm up.<\/strong><\/p>\n

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            Okay, okay\u2014warming up<\/a> doesn\u2019t directly build muscle. But, it does queue you up for a better workout, which does help you grow muscle. <\/p>\n

            Adding in some dynamic stretching<\/a> (moving your muscles and joints through a full range of motion with no weight) is a great way to do that. It supports long-term strength training and muscle-building<\/a> by allowing you to move better and train harder, Graca says. Some examples include leg swings, arm circles, and walking lunges<\/a>. <\/p>\n

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            \u201cThink of dynamic stretching as your warm-up that \u2018sets the stage\u2019 for a strong workout,\u201d Graca says. \u201cBy properly warming up your joints and muscles through controlled, full range-of-motion movement, you increase blood flow, improve range of motion, and help prevent injury.\u201d <\/p>\n

            If you\u2019re strength training, Graca suggests running through the exercises in your workout a couple of times with light or no weight as part of your warm-up. <\/p>\n

            6. Increase your protein intake throughout the day.<\/strong><\/p>\n

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              If you\u2019re putting in the work at the gym, you have to eat enough protein so that your body can recover and build muscle. Protein is made up of amino acids, which you can think of as \u201clego blocks for building muscle fibers\u201d and repairing muscle damage from exercise, says certified dietitian and nutrition coach Alex Larson, RDN. <\/p>\n

              On average, women looking to build muscle should aim to eat 25 to 30 grams of protein per meal<\/a>, but you can also reach out to a registered dietitian for any specific Qs about your nutrient intake. “Focus on quality lean protein sources, such as eggs, salmon, chicken breast, Greek yogurt, shrimp, tofu, and edamame,\u201d says Larson. <\/p>\n

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              If you\u2019re not into the idea of counting grams or weighing your chicken breast portions, use a handful as a unit of measurement. \u201cI recommend one to two hand-size servings of protein per meal, and that’s going to get you 25 to 35 grams without having to stress about getting out your food scale,\u201d says Larson. <\/p>\n

              7. Before workouts, eat complex carbohydrates.<\/strong><\/p>\n

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                Complex carbs<\/a> like starchy vegetables, whole grains, and legumes take longer for your body to digest, making them the perfect snack to sustain energy throughout your workout, per the CDC<\/a>. Having more energy will help you lift heavier and grow more muscle, says Tatiana Lampa, CPT, corrective exercise specialist and founder of Training with T. She suggests prepping half of a cup of oats to have before your workout or grabbing a granola bar on your way out the door to make it easy.<\/p>\n

                If you\u2019re feeling overwhelmed by all of the changes in your routine, remember not to focus on dieting or being restrictive. <\/strong>Instead, think about what you can add, Larson says: Grab some fruit in the morning, scramble an extra egg with lunch, throw some protein powder<\/a> in your daily coffee, and you’ll be right on track.<\/p>\n

                8. Incorporate rest days.<\/strong><\/p>\n

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                  \u201cIt\u2019s just as important to give your muscles the time to rest and recover as it is to do the work,\u201d Mayfield says. Your split of workout days versus rest days<\/a> will depend on your lifestyle and how often you can hit the gym, but if you want to maximize your chances of building muscle, Graca recommends four days of training (alternating between two upper-body and two lower-body days) and then three rest days. <\/p>\n

                  However, you can still get some movement in on those rest days by doing a restorative yoga flow or taking a long walk, says Mayfield. You can also stretch<\/a> or use a foam roller<\/a>, the latter of which breaks up fascia, the connective tissue that holds your body together and can get sore as a result of exercise, says Mayfield.<\/p>\n

                  Or, you can simply sit on the couch and binge your favorite Netflix show\u2014just listen to your body, Graca says.<\/p>\n

                  9. Get some serious sleep.<\/strong><\/p>\n

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                    Getting enough sleep is essential for building muscle: A 2023 study in BMC Public Health<\/a> of the effect of sleep on skeletal muscle and fat mass had nearly 20,000 people fill out surveys on their sleep duration and quality on and off over 12 years. For the body composition <\/a>measurements, researchers used equations with the participants\u2019 sex, age, height, weight, and waist circumference. The study found that the more their quality of sleep deteriorated, the more their muscle mass deteriorated.<\/p>\n

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                    Plus, if you\u2019re going into the gym exhausted, you\u2019re not going to be able to perform your best and you might compromise your form, Lampa says, which can lead to pain and injuries. While everyone is different when it comes to how many hours of sleep they need, Lampa recommends aiming for seven to nine hours per night.<\/p>\n

                    10. Hydrate, hydrate, hydrate. <\/strong><\/p>\n

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                      Drinking enough water is important for anyone working out, but it\u2019s especially necessary for those looking to build muscle. \u201cWhen you\u2019re dehydrated, your muscles can fatigue faster, your strength output drops, and recovery slows down. Water helps transport nutrients, like amino acids and electrolytes<\/a>, into your muscle cells and flushes out waste products after exercise,\u201d Graca says. The Mayo Clinic<\/a> recommends women drink 11.5 cups of water per day.<\/p>\n

                      What is muscle hypertrophy?<\/strong><\/p>\n

                      Muscle hypertrophy is the physical growth in muscular size, Ritchey says. \u201cWhen you\u2019re consistently overloading a muscle, it gets lightly damaged. Simply put, your body will then repair it back larger, and stronger, so that same stress will not damage the muscle again,\u201d she adds. <\/p>\n

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                      While your muscles can get stronger without getting bigger, focusing on muscular size will give your muscles more potential to build strength. They will eventually run into a plateau of strength if they don\u2019t also build size, Ritchey says.<\/p>\n

                      How long does it take to build muscle?<\/strong><\/p>\n

                      Within about three to four weeks of consistent resistance training and proper fueling, you should start feeling results (like having more energy) and sleeping better, Lampa says. But when it comes to those physical changes, it might take more like three to four months, Graca says, because it takes time to build up to the level of resistance training that can lead to muscle hypertrophy.<\/p>\n

                      However, it\u2019s important to remember that this timeline will be different for everyone. Some people might build muscle faster or slower, based on their genetics and experience, Ritchey says. Beginners will adapt to smaller bouts of stimulus because their muscles aren\u2019t used to strain yet. But more advanced lifters might take longer to build muscle because their muscles are adapted to the strain, and require a higher level of work to see change. <\/p>\n

                      Best Moves To Build Muscle<\/strong><\/p>\n

                      \u201cIf you can hit multiple joints in one strength training move, you’re going to get total-body strength, and it’s just going to be the most efficient time-wise,\u201d Graca says. Try squats<\/a>, deadlifts<\/a>, push-ups<\/a>, rows<\/a>, and pull-ups<\/a>. You can also build muscle using isolation exercises, like biceps curls<\/a>, tricep extensions, or crunches<\/a>\u2014but you\u2019ll have to piece them all together to get a full-body workout in, which could take up some time. <\/p>\n

                      Squat\"Image<\/p>\n

                      How to:<\/strong><\/p>\n

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                      1. Stand with feet hip-distance apart, toes slightly pointed out, and arms at sides.<\/li>\n
                      2. Keep torso upright, engage core and glutes, shift hips back and down, and bend at knees to lower seat until thighs are at least parallel with floor.<\/li>\n
                      3. Drive down through heels to return to standing.<\/li>\n<\/ol>\n

                        Romanian Deadlift\"Image<\/p>\n

                        How to:<\/strong><\/p>\n

                          \n
                        1. Stand with feet hip-width apart, dumbbells in hand, then squeeze shoulder blades together to keep your back straight, and create a slight bend at the knee. Suck your belly button into your spine to engage your core.<\/li>\n
                        2. Inhale, and hinge at the hips by focusing on sending your hips and butt back while maintaining a neutral spine. Keep your bodyweight evenly distributed throughout your feet. Only lower yourself as far as your flexibility allows while maintaining a flat back, and keep the barbell or dumbbells close to your legs.<\/li>\n
                        3. Squeeze your glutes to drive back to the starting position. That’s 1 rep.<\/strong><\/li>\n<\/ol>\n

                          Push-Up\"Image<\/p>\n

                          How to:<\/strong><\/p>\n

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                          1. Start in a high plank position with feet slightly wider than hip-width apart and thumbs positioned right outside of the chest. Engage core and maintain a neutral spine with gaze between your hands.<\/li>\n
                          2. Lower down, elbows pointing out at 4:30 and 7:30. (Don\u2019t let elbows flare out, but don\u2019t keep them too narrow, either.)<\/li>\n
                          3. Push into hands to press back up. That\u2019s 1 rep.<\/strong><\/li>\n<\/ol>\n

                            Bent-Over Row\"Image<\/p>\n

                            How to:<\/strong><\/p>\n

                              \n
                            1. Stand with feet hip-width apart, dumbbells in hand, and hinge at your hips with your knees slightly bent, your back flat, and core engaged until torso is parallel to the floor or at a 45-degree angle.<\/li>\n
                            2. Drive your elbow back toward your hips with weights in hand, feeling your shoulder blades squeeze together, then slowly lower them back down.<\/li>\n
                            3. Reverse the movement and return to standing. That’s 1 rep.<\/strong><\/li>\n<\/ol>\n

                              Get your first pull-up with our exclusive guide<\/a><\/p>\n

                              Remember, patience and consistency are key, and with time, you will start to see changes. First, it might get easier to pick up your toddler or put your suitcase in the overhead compartments of an airplane. But eventually, you\u2019ll see those results staring back at you in the mirror, too!<\/p>\n

                              Meet the experts: <\/strong>Cori Ritchey<\/a>, CSCS, is the Women\u2019s Health fitness editor and a personal trainer based in New York City. Shelly Mayfield<\/a>, CPT, is the co-owner of Studio Diva in New Jersey and also a certified yoga instructor. Sarah Pelc Graca<\/a>, CPT, is a certified health and nutrition coach and the founder of Strong with Sarah. Alex Larson<\/a>, RDN, is a certified dietitian and nutrition coach who works with performance athletes. Tatiana Lampa<\/a>, CPT, is a corrective exercise specialist and founder of the fitness platform Training with T.<\/p>\n

                              \"Headshot<\/p>\n

                              Madeline Howard is a writer, editor, and creative based in Brooklyn. Her work has been published in Esquire, Nylon, Cosmopolitan, and other publications. Amongst other things, she was formerly an editor at Women’s Health. Subscribe to her newsletter ‘hey howie’ at madelinehoward.substack.com.<\/p>\n

                              \"Lettermark\"<\/p>\n

                              Sela Breen (she\/her) is the 2024 summer editorial intern at Women’s Health. She is a rising senior at Northwestern University, where she studies journalism, international studies and theatre. She previously interned at Dotdash Meredith, worked on the Northwestern campus magazine and contributed to the Northwestern Medill Investigative Program.<\/p>\n