5 Great Exercises That Will Help Build Muscle

A recent New York Times article looked at the importance of getting stronger and to build muscle. It report that, according to researchers, only 6 percent of adults performed at least two strength workouts each week. Everyone knows that regular strength training is one of the best time and energy investments for better health.

Why Build Muscle?

Because muscle starts to deteriorate when we reach our 30’s. After age 40, we lose on average 8 percent of our muscle mass every decade, and this phenomenon, known as sarcopenia, continues to accelerate at an even faster rate after age 60.

The good news is exercise scientists from the Buck Institute for Research on Aging found that doing just two strength training sessions each week can reverse age-related cellular damage that causes muscle atrophy.

Muscle Index

In 2014, researchers at UCLA Medical school found something very interesting. They followed more than 3,600 healthy subjects for about a decade. In that study they noticed a subjects muscle mass was closely linked to their lifespan. They found this out by pinpointing their “muscle index” or someones muscle mass divided by your height squared. “Those who were in the group with the highest muscle index had the lowest mortality, while those who had the lowest muscle index had the highest mortality rates.” Their published research “showed that muscle index was an even better predictor of premature mortality than obesity.”

Great Muscle Building Exercises

To build and maintain muscle mass you need to engage in regular strength training. Here are what many consider five of the “better” exercises to perform in order to build muscle and maintain it as you age. Each exercise also offers progressions to try before attempting each exercise, if needed. Let’s take a look at five compound exercises that are ideal for building muscle.

Deadlift

The deadlift is easily one of the best exercise you can do to build muscle. It’s a valuable compound movement targeting the back, hips, legs and grip. It’s also ideal for developing posterior chain strength. The movement, however, can be challenging for some. If that is the case, there are some suggested progression options for you prior to the deadlift.

Progressions: Hex-bar deadlift and Romanian deadlift.

Squat

Considered the king of the compound lower body movements for building muscle at any age. Best advice, especially if you’re young or a training novice, master the front squat prior to progressing to a barbell squat.

Progression: DB Wall Squat, Front Squat, Partial Squats.

Pull-Ups

There is not a better compound back exercise you can do for the upper extremity. The movement recruits many muscle groups while offering multiple training variation like wide/close grip or assisted pull ups.

Progression: Inverted Row, Machine Assisted, Assisted (Band) Pull Ups, Chin-ups.

Bench Press

Considered a favorite exercise for the majority of gym goers. It incorporates a large number of muscles to execute the movement. You can do it from an incline/decline position or use dumbbells, barbell, kettlebells or cables.

Progression: T-Push Ups, Incline/Decline Push Ups, Weighted Push-ups.

Shoulder Press

A great compound exercise to build muscle for the deltoid group. It really works your entire body when performed from a standing position. Holding weight overhead also works the core.

Progression: Kettlebell Thrusters, Dumbbell/Barbell Push Press

One of the first things you might have noticed, all five of our suggested exercises are compound movements. Add some of these muscle building exercises into your next Jefit program. If they are not the answer to your current needs, try the suggested progressions to build up instead.

Stay Strong Together

The Jefit app comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.