Building muscle mass and strength offers a multitude of benefits that go far beyond aesthetics. It's about feeling good, both physically and mentally, improving your overall health and well-being, and empowering yourself to live an active life.

Why size matters

• Improved health: Increased muscle mass helps regulate blood sugar, boosts metabolism, and strengthens bones.^[1][2]
• Increased strength: Building strength makes everyday activities easier, from carrying groceries to climbing stairs. It also reduces your risk of injury.^[3][4]
• Enhanced confidence: When you feel strong, you feel confident. Building muscle mass can give you a sense of accomplishment and boost your self-esteem.
• Better mood: Exercise is a natural mood booster. When you lift weights, your body releases endorphins, which have mood-elevating effects.^[5]

How to build muscle and strength

If you are ready to start building muscle and strength, try focusing on compound exercises. Examples of these exercises are squats, deadlifts and bench presses. Compound exercises work multiple muscle groups simultaneously and are more effective for building muscle and strength than isolation exercises.^[6] 

You should also challenge your muscles to build more muscle. To do this, gradually increase the weights you're lifting as you get stronger.^[7]  It is important to note that muscle growth occurs during rest. Ensure you're getting enough sleep, allowing your muscles time to recover between workouts.^[9]

The final important factor in building muscle and strength is protein. Protein helps to grow and repair the muscles.^[8]  You need to ensure you are consuming enough protein to meet your fitness goals. This can be achieved more easily by supplementing with whey protein.

Additional tips:

• Consider working with a certified personal trainer. They can help you create a safe and effective workout plan, providing guidance and support along the way.
• Don't be afraid to try new things. There are many ways to build muscle and strength, so find what works best for you.
• Most importantly, have fun! Building muscle and strength should be an enjoyable experience. If you're not having fun, you're less likely to stick with it.

In conclusion, building muscle mass and strength is about more than just looking good. It's about improving your overall health, well-being and quality of life. So, if you're ready to take your fitness to the next level, start lifting weights today, and if you are looking for a convenient way to boost your protein intake, consider adding whey protein and other supplements to your diet.

You can find our complete list of products via the links below, which we would recommend for building strength and muscle:

GetHardcoreResults

BuilLeanMuscleMass

Remember, building muscle and strength is a journey, not a race. Be patient and consistent, and focus on making progress, not perfection.

References:

1.       Calatayud, J., Costa, L. and García-López, J. (2023) 'Monitoring Resistance Training in Real Time with Wearable Technology: Current Applications and Future Directions', Sensors, 23(19), p. 8056. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10525173/

2.       National Institute on Ageing. (2024, May 17). Three types of exercise can improve your health and physical fitness. National Institute on Ageing. https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical

3.       National Institute on Aging. (2024, May 17). Three types of exercise can improve your health and physical fitness. National Institute on Aging. https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical

4.       Chodzko-Zajko, W. J. (2000) 'Physical activity in older adults: a systematic review', Journal of Applied Physiology, 89(2), pp. 825-832. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC474733/

5.       Gentil, P., Soares, S. and Bottaro, M. (2015) 'Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy', Asian Journal of Sports Medicine, 6(2), p. e24057. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4592763/

6.       https://www.health.harvard.edu/staying-healthy/building-better-muscle

7.       Carbone, J.W. and Pasiakos, S.M. (2019) 'Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit', Nutrients, 11(5), p. 1136. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/

8.       Calatayud, J., Costa, L. and García-López, J. (2023) 'Monitoring Resistance Training in Real Time with Wearable Technology: Current Applications and Future Directions', Sensors, 23(19), p. 8056. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10525173/