Top 7 Muscle-Building Exercises You Need to Try

Muscle-Building Exercises You Need to Try – Building muscle isn’t just for bodybuilders or gym enthusiasts—it’s for everyone. Whether you’re in your 20s, 40s, or 70s, increasing muscle mass offers a wide range of benefits, from boosting strength and supporting fat loss to improving overall health and longevity.

Muscle mass is essential for maintaining independence as we age, preventing injuries, and even enhancing metabolism.

“Strength training is one of the most powerful tools we have to stay healthy and active throughout our lives,” says Dr. Emily Carter, a certified strength coach and wellness expert. “It’s never too late to start building muscle, and with the right exercises, anyone can achieve noticeable results.”

Below are seven expert-approved exercises designed to help you build muscle mass, regardless of your fitness level or movement restrictions. These moves target all major muscle groups, making them perfect for fast, full-body growth. Let’s get started!

7 Exercises to Build Muscle Mass

1. Bodyweight Squats (or Assisted Squats)

Targets: Legs, glutes, core.

• How to Do It: Stand with feet shoulder-width apart. Lower your hips back and down as if sitting into a chair, keeping your chest up and knees aligned with your toes. Push through your heels to return to standing.
• Tips: Use a sturdy chair or wall for support if needed. Focus on squeezing your glutes at the top of the movement.
• Why It’s Great: Squats are a foundational exercise that builds lower-body strength and improves mobility.

Also Read: Hate Squats? Try This 15-Minute Leg Workout You’ll Love

2. Push-Ups (or Modified Push-Ups)

Targets: Chest, shoulders, triceps, core.

• How to Do It: Start in a high plank position with hands slightly wider than shoulder-width apart. Lower your chest toward the floor, keeping your body in a straight line. Push back up to the starting position.
• Tips: Drop to your knees or perform incline push-ups against a bench or wall if needed. Keep your core engaged to avoid sagging hips.
• Why It’s Great: Push-ups are a versatile upper-body exercise that also engages your core for stability.

3. Dumbbell Deadlifts

Targets: Hamstrings, glutes, lower back.

• How to Do It: Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips, lowering the weights toward the floor while keeping your back flat. Squeeze your glutes to return to standing.
• Tips: Focus on pushing your hips back rather than bending your knees. Avoid arching your lower back.
• Why It’s Great: Deadlifts strengthen the posterior chain, which is crucial for posture and injury prevention.

4. Bent-Over Rows

Targets: Back, biceps, shoulders.

• How to Do It: Stand with feet hip-width apart, knees slightly bent. Hinge forward at your hips, keeping your back flat, and hold dumbbells with palms facing each other. Pull the weights toward your torso, squeezing your shoulder blades together. Lower them back down.
• Tips: Keep your neck neutral and avoid rounding your back. Move slowly to maintain control.
• Why It’s Great: Rows build a strong, wide back and improve posture by counteracting slouching.

5. Overhead Dumbbell Press

Targets: Shoulders, triceps, upper back.

• How to Do It: Sit or stand with dumbbells at shoulder height, palms facing forward. Press the weights overhead until arms are fully extended. Lower them back down with control.
• Tips: Avoid locking out elbows completely if you experience joint discomfort. Engage your core to stabilize your torso.
• Why It’s Great: This move strengthens the shoulders and enhances overall upper-body power.

6. Glute Bridges

Targets: Glutes, hamstrings, lower back.

• How to Do It: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down with control.
• Tips: Press through your heels and avoid overextending your lower back. Add a resistance band above your knees for extra challenge.
• Why It’s Great: Glute bridges isolate and strengthen the glutes, which are key for functional movement and balance.

Also Read: Burn Calories Fast with This 15-Minute Full-Body Workout

7. Plank Variations

Targets: Core, shoulders, stability.

• How to Do It: Begin in a forearm plank position with elbows under shoulders and body in a straight line from head to heels. Hold the position, engaging your core and glutes.
• Tips: Drop to your knees or shorten the hold time if needed. Avoid letting your hips sag or rise too high.
• Why It’s Great: Planks build core strength and stability, which supports nearly every other movement.

Why These Exercises Work

“These exercises are effective because they engage multiple muscle groups, making them efficient for building muscle and burning calories,” explains Dr. Carter. “They’re also scalable, meaning anyone—regardless of age or fitness level—can perform them safely and effectively.”

Stay Consistent, See Results

Building muscle is a journey, not a sprint. The key to success is consistency. Incorporate these seven exercises into your regular routine, aiming for 2–3 strength-training sessions per week. Pair your workouts with a balanced diet rich in protein, whole grains, and healthy fats to fuel muscle growth and recovery.

Remember, progress takes time, but every rep brings you closer to your goals. Whether you’re looking to feel stronger, lose fat, or simply stay active, these exercises will help you build muscle mass at any age.