5 Effective Tips to Build Strength in Muscles?

Increasing your muscle strength won't just make you stronger -- it also boosts stamina, builds stronger bones, reduces the likelihood of injury and helps you focus. Muscle burns more calories than fat, so having more of it can help you control your weight. You don't have to spend hours working out to benefit from strength training. Strength training performed just two days a week can help build muscle and endurance. Fortunately, there are lots of ways to strengthen muscle, and not all of them require fancy equipment or a gym membership.
Step 1
Lift weights. Using free weights or weight machines is one of the most direct and effective ways to build muscle. To start, do at least one exercise for each major muscle group -- the chest, arms, legs, back, shoulders and abdominal muscles. Work with an amount of weight that you can do one set of eight to 12 repetitions of each exercise without straining. For example, do one set of bench presses to work the muscles of the chest. The American College of Sports Medicine recommends healthy adults under 65 perform some sort of strength training, which includes weightlifting, twice a week on non-consecutive days. Once you build more endurance, you can increase the number of days you work out per week.
Step 2
Perform resistance training using your own body weight. The advantage of this type of resistance training is that you don't necessarily need extra equipment, although you can purchase inexpensive resistance bands that can assist in your workout. Pushups, situps, crunches, leg lifts and pullups are just some of the exercises you can do to strengthen muscle without equipment. Perform body weight resistance training the same way you would weight training, starting off by working out at least two days a week on non-consecutive days. Work each major muscle group, performing at least one set of each exercise. For example, do one set of eight to 12 repetitions of pushups to work the chest. If you can't do that many repetitions, do as many as you can without losing proper form and straining. Once you are stronger, you can increase the number of days you work out per week.
Step 3
Strengthening your muscles can also be practical in other ways, too, such as lifting heavy bags or equipment, moving furniture, pushing a mower and working at a job that requires heavy lifting. If you don't have a yard or any construction projects you can work on, consider helping a friend move or parking your car far away from the grocery store and then carry your grocery bags. Although it may not seem like much at first, basic lifting activities can strengthen muscle over time. Don't over-extend yourself and ensure you maintain good posture to avoid injury.
Step 4
Eat muscle-building food. Strength training creates bigger muscles by creating micro tears in the muscle fibers, so you need to eat foods that can help build and repair muscle. Foods high in protein are the most effective, but be sure and include some carbohydrates to replenish overall energy. Choose fish, lean meats, quinoa, oysters, almonds, cottage cheese, eggs and chicken for healthy protein. Whole grains, fresh fruits and vegetables, nuts and beans are healthy carbohydrates. Carbohydrates help replenish the glycogen stores that are burned up when you perform any sort of strength training. Eat in moderation, however, to maintain a healthy weight.
Step 5
Consult a certified personal trainer. A personal trainer can help you keep focused on your specific goals. He can also ensure you are using proper form and technique. Many gyms offer free consultations with trainers or discounted programs for members. While not absolutely necessary, having a personal trainer can help you get the most from your strength training as well as help you build muscle strength safely and effectively.