Muscle building

Physical exercise that builds muscles through tension.

Other names

• Strength training
• Strength training exercise

Weight lifting

Details

Strength exercises include lifting weights, even your own body weight, and using a resistance band.

Lifting weights

• You can use common objects from your home, such as bottled water or soup cans. Or, you can use the strength-training equipment at a fitness center or gym.
• Use light weights the first week, then gradually add more. Starting out with weights that are too heavy can cause injuries.
• Use proper form for safety. To prevent injury, don’t jerk or thrust weights into position.
• Use smooth, steady movements. Avoid “locking” your arm and leg joints in a tightly straightened position.

Weight lifting

Using a resistance band

• Resistance bands are stretchy elastic bands that come in several strengths, from light to heavy.
• You can use them in some strength exercises instead of weights.
• If you are a beginner, try exercising without the band or use a light band until you are comfortable.
• Add a band or move on to a stronger band when you can do two sets of 10 to 15 repetitions easily.
• Hold on to the band tightly (some bands have handles) or wrap it around your hand or foot to keep it from slipping and causing possible injury.
• Do the exercises in a slow, controlled manner, and don’t let the band snap back.

Sailors work out using resistance bands

Safety tips

• Don’t hold your breath during strength exercises and breathe regularly.
• Breathe out as you lift or push, and breathe in as you relax.
• Talk with your doctor if you are unsure about doing a particular exercise.

Muscle building Resources
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