Muscles can be divided into visceral and cardiac, both of which are involuntary except for the diaphragm, and skeletal, which are controlled voluntarily, according to the University of Cincinnati Clermont College of Biology. Strengthening your muscles is not limited to appearance--it can also help protect your and benefit your health. Such is the case where strengthening thigh muscles helps relieve knee pain in women due to osteoarthritis, according to an article titled "Strong Thighs May Mean Less Knee Pain for Women" published by the U.S. Department of Health and Human Services.
Step 1
Join a gym that provides weight-lifting machines for the entire body. Sometimes gyms also have personal trainers that can help you set up a series of exercises to reach your goals successfully.
Step 2
Choose a resistance and weight level that makes your muscles feel tired after 12 repetitions of the exercise, which will reduce the amount of repetitions you need to gain the strengthening results you want, says the Mayo Clinic.
Step 3
Warm up your body by doing a form of gentle aerobic exercise that will loosen your muscles and make them more apt to receive the benefits of your strengthening program.
Step 4
Start your weight-lifting program doing each repetition slowly to allow your muscles to adjust to the exercise without cramping. If the weights you choose seem too heavy to complete 12 repetitions, lower the resistance so that you can finish the set.
Step 5
Rest between weight-lifting sets for at least 15 seconds and try to do one muscle group per day. If you work your upper body one day, work your lower body the next, giving your muscles time to rest and recover. Three muscle strength-training sessions a week for 30 minutes is enough to strengthen your muscles with noticeable results in a few weeks.
Step 6
Increase your weight and resistance level when you feel you can do 15 repetitions of an exercise easily. This will increase your strength and endurance.
Tips and Warnings
- You may experience soreness in your muscles after a session of strength training. Take a warm shower or bath to help relax your muscles and keep with the program to move through these initial stages of muscle building. Favor a diet rich in protein, which will give you the building blocks for stronger muscles. Avoid processed foods as well as sodas.
- Terminate any exercise if you experience sharp, shooting pain and consult your physician.
Things You'll Need
- Gym membership Weight-lifting machines
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