If you want to get fit and stay fit, you need to pack on muscle. Contrary to popular belief, women will not “get bulky” by exercising with weights. We should all be so lucky to be able to pack on so much volume just by routinely pumping iron.
It takes some work, proper nutrition, supplementation, and dedication to build noticeable mass (I won’t even mention steroids in this article). If you are new to strength training, you should start with bodyweight exercises.
You should be able to pass the US President’s Fitness Challenge to at least get fit (your goal is to reach your daily activity goal (30 minutes a day for adults/60 minutes a day for children under 18)) at least 5 days a week, for a total of 6 weeks (it may take up to 8 weeks to complete the program.) Once you feel comfortable lifting your own weight (push-ups, sit-ups, sit-ups, pull-ups, squats, etc.) , move on to free weights.
Barbells offer the best opportunity to lift the heaviest weights. You are using both hands to handle the weight. The more weight you lift, the more stress on your muscles, which leads to more muscle growth.
Dumbbells are great for assist exercises, but not for the main lifts; although I prefer dumbbells because they offer flexibility and range of motion.
For solo workouts and maximum safety when working with heavier weight, the machines offer the best of both worlds. I prefer to use them for certain exercises and mix and match because they force you into unnatural movement patterns and impractical isolation routines.
Free weights offer a more natural range of motion, flexibility, target more muscles in a workout, and if you use a local gym, there’s less wait time for equipment.
You have to control and balance the weight while working with them. There are more muscles involved with free weights than with machines, which do the balancing for you. Starting with bodyweight routines sets you up with the basics.
You can pack a pair of 10-pound dumbbells in a suitcase and work out in a hotel room; You can build a home gym piece by piece if you’re on a budget by starting with a barbell and 50lbs of plates.
In the end, the goal is to build muscle on your body, so find the workouts and methods that work for you. Connect your goals with the correct forms and exercises to build your strength and ensure your fitness.
Eat the foods that contribute to your goals and save the bad things for special occasions. You will enjoy them more and recover faster if you organize your lapses.