One of the most common struggles that people have to deal with at some point during their fitness journey is regaining the lean muscle mass that they have lost. There are many reasons that contribute to this deficiency, including not being able to work out due to injury, taking a break for personal reasons, or experiencing an unexpected life situation that came up ones. Lean muscle mass also naturally decreases with age if you don’t exercise to maintain it. It is not uncommon to experience inconsistency with your exercise routine due to a situation beyond your control. When you’re ready to get back on track—and you will!—we’ve got the best exercises for regaining muscle mass.
When trying to get back into a strong strength training routine, I recommend training three times a week, focusing on full-body sessions. While doing each of these sessions, it is essential to do mostly compound movements. Compound movements involve multiple muscle groups and will allow you to progress quite quickly.
When deciding which exercises to do, it is important to choose lower body movement, push, pull, single leg and direct arm work. This combination will allow you to fully stimulate your body and help you build back that muscle mass. Want to get back into your fitness routine and need some guidance? Here are some sample exercises you can do to regain muscle mass. You have this!
Begin your Dumbbell Squats with a dumbbell in each hand. Stand up straight with your feet just outside of shoulder width. Keep your chest high and core tight, push your hips back, and start squatting down until your hips hit about parallel height and the weights are under your shins. Drive through your heels to come back up, engage quads and glutes to finish. Complete 3 sets of 10 reps.
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Neutral Grip Incline Bench Press
Begin this exercise lying flat on an incline bench. Holding a dumbbell in each hand, place them up with your palms facing each other. Pull your shoulder blades back, then lower the dumbbells using control. Get a solid chest stretch at the bottom of the movement, then drive the dumbbells back up, flexing your triceps and upper pecs to finish. Complete 3 sets of 10 reps.
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Begin your Lat Pulldowns by gripping the Lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back a little, and pull the bar down towards your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist all the way back up, maintaining tension in your lats. Get a solid stretch at the top of the movement by letting your shoulder blades come up before you do another rep. Complete 3 sets of 10 reps.
Dumbbell Reverse Lunge
Begin your Reverse Dumbbell Lunges. Hold a pair of dumbbells, and do a long step backwards with one leg. Plant your heels firmly, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, flexing your glutes and quads to finish. Complete 3 sets of 10 reps.
Bent-Over lateral lift
Grab a pair of dumbbells for this final exercise, and sit down. Push your hips back, bending your torso forward at least 45 degrees, and keep your chest high, back straight, and knees soft. With the dumbbells hanging down towards the ground and a slight bend in your elbows, raise your arms to either side of you so that the dumbbells are parallel to your torso, pressing on the back of your shoulders as you do so. Pause on the way back to the starting position before doing another rep. Complete 3 sets of 15 positions.
Dumbbell Hammer Curls
To perform your Dumbbell Hammer Curls, grab a pair of dumbbells with both hands facing each other using a neutral grip. Keep your shoulders pulled back, and curl the weight up, flexing your forearms and biceps all the time. Squeeze hard at the top, then resist on the way down. Complete 3 sets of 10 to 12 reps.