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Maybe you don’t like lifting weights or maybe your back and joints start “speaking to you” after each weight lifting session. Regardless of the reason, it is perfectly normal to want to avoid the weights area in your gym.
Luckily, there are other methods to increase strength and get some muscle growth even when you’re not a serious weightlifter. The methods described below help you stay active, get stronger, and improve your overall muscular mass, but they won’t make you look like Arnold Schwarzenegger in Terminator.
So, if you’re OK with a lean, but muscular physique, then make sure to keep reading. Also, these methods don’t require a gym membership since most of these exercises can be performed at home or outside.
Bodyweight Exercises
This type of exercise works with the weight of your body (you become your own weight) and helps you build strength.
The most common type of exercises that fit into this category are:
- Push-ups & Pull-ups – work the chest, arms, and upper back areas
- Crunches – develop the core and abdominal muscles
- Squats – ideal for leg muscles
- Dips – great for developing your triceps and toning arm muscles
Now, for bodyweight exercises to make a difference, you have to do an appropriate number of repetitions and maintain a level of difficulty that gives that “burning” sensation.
Supplements
Protein powders, energy drinks, and bars that help you stay focused and active during exercise are a good idea if you find yourself going through a plateau phase. However, you have to know how to choose the best ones for your needs, so you stay healthy and energetic.
For instance, in this article, you can read about creatine nitrate, a supplement that promotes muscle growth and provides users with energy during intense exercise.
Eat more Protein
Besides supplements, you can also take protein from your food (protein encourages muscle growth). Focus on high-quality sources of protein such as chicken, turkey, eggs, tofu, and/or lentils. Additionally, make sure to have a healthy diet, with lots of vegetables and lean meats.
Your muscle definition is controlled by the amount of body fat, which can be reduced with proper nutrition. So, make sure to eat foods that help you burn fat and reduce bad cholesterol.
Swimming
If your joints hurt but you don’t want to give up living an active life, swimming is the best sport for you. Since you’ll move in water, the exercise is kind to your joints, but it also builds muscles (especially on the upper body area).
Swimming is also a fantastic activity for recovery (if you got injured) and keeps your heart pumping as well (ideal for cardio exercises).
Yoga
While it may be surprising to include yoga on a list of muscle-building activities, it is quite helpful, especially when used in combination with bodyweight exercises or other sports. The movements are specially designed to stretch and relax while strengthening the joints and working on the deep muscles that keep us standing upright and balanced.
However, it’s important to know that yoga is not the kind of exercise to help you bulk up. In fact, it does the opposite – it helps you build lean and strong muscles that support the joints and help improve flexibility.
Key Takeaway
At the end of the day, most sportive activities can help you develop some muscles. However, if you want to get bigger, it’s best to find a good gym, with a solid weightlifting program. And, if you do go to the gym, make sure to choose an establishment that follows current health and safety regulations. This aspect is crucial in COVID-19 times!