Health & Wellbeing

A Beginner’s Guide to Building Muscle

beginner workout guide

Working out can be intimidating at first, especially when it feels like you can only exercise for a few minutes without feeling worn out. You may also find that the process of building muscle takes a long time and can feel challenging. However, once you know where to start, you’ll achieve your muscle building goals in no time.

Find out everything you need to know about muscle building with our ultimate beginner’s guide.

A woman exercising in the comfort of her home

How to Build Muscle

Follow these tips to start your muscle building journey:

  • Plan your workout schedule, we recommend grouping muscle parts that can be trained together in one day, such as biceps and back, chest and triceps or abdominals, legs and shoulders
  • Warm up your body with stretches such as lunges, hip rotations and arm circles, which can help to prevent injuries and improve your performance
  • To work out specific muscle groups, we recommend using your weights to complete three sets of 8-10 reps, with around a 3-minute break in between each set
  • To work out your upper body, we recommend bench presses and overhead shoulder presses
  • To develop the muscles in your lower body, we recommend squats and leg presses
  • After your workout, it’s also important to cool down, which can help to restore your normal breathing pattern and reduce the chance of muscle soreness
  • Don’t forget to take 2 to 3 days off in your weekly workout plan, ensuring you get enough rest, as this is also important for muscle building

3 Essential Steps for Your Muscle Building Journey

1. Create a Workout Routine

The key to building muscle is to start off with light weights, before working your way up to heavier weights. If you push yourself too hard at the beginning of your muscle building journey, you may put yourself at risk of injury, so it’s important to take gradual steps to work your way up.

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It’s also important to create a workout routine. As a beginner, a routine can help you to stay motivated and consistent with your workout plan. Everyone’s workout routine will be different, but as long as you commit to exercising regularly, you’ll be off to a good start.

By following a routine, you’ll find that you can gradually increase the time you spend working out, the weights you lift, and the number of days you can work out each week. Don’t forget to plan for rest days, as they help your muscles to recover.

2. Fuel Up Your Body

Working out can use up a lot of energy, so it’s crucial to fuel your body before and after your workout.

If you’re new to the world of protein powder, we recommend Garden of Life’s Raw Organic All-in-One Shake, which is available in a choice of flavours. It features clean, vegan protein from whole food ingredients, enzymes and live bacteria along with a combination of 21 vitamins and minerals.

If you’re looking for a dietary supplement that boosts your daily protein intake, we recommend Klean Athlete’s Klean Isolate (Natural Vanilla Flavour), which provides you with 20g of protein per serving (22.5g), along with essential amino acids, which are beneficial for muscle building. The whey isolate protein powder contains no artificial sweeteners or flavourings, and can be easily added to milk, water, smoothies or shakes.

Klean Isolate is also available in convenient single-serve sachets, so don’t forget to pop some into your bag before leaving for your workout!

Consuming a protein shake around 20 to 30 minutes after your workout can also help to support your muscles and aid the recovery process, helping you get back to training quicker.

If you are looking for an all-round boost to better support your muscle building, check out our Muscle Building Fitness Bundle. It includes Klean Athlete’s BCAA+PEAK ATP and Klean Isolate, which are rich in essential amino acids and protein to provide you with energy boost before your workout routine, while Klean Multivitamin is designed to aid post-workout muscle restoration.

3. Get the Right Workout Gear

The right gear can make a big difference to your workout experience as a beginner. If you’re uncomfortable or wearing clothes that aren’t suitable for a workout, you could be increasing the risk of injury and you could be more likely to give up on your goals. Comfort, support and breathability are key when you’re considering what to wear for your workout.

We recommend that you’re kitted out with:

  • Shorts or leggings
  • Breathable t-shirts
  • A pair of trainers
  • Reusable water bottle

If you’re in need of an energy boost to keep you motivated with your muscle building journey, check out our energy supplements:

Every Health

Every Health

Every Health