5 Workouts That Help You Build Muscle

by Natashya Khoo on Apr 29, 2022

5 Workouts That Help You Build Muscle

Gone are the days where we’re working out to be the skinniest, smallest versions of ourselves. Thinspo has taken a step back to welcome fitspo! Now, it’s all about being the healthiest, and happiest version of yourself; being strong at any size.

As we work towards the best versions of our bodies, it’s natural that we build muscle and get stronger. Maybe you even have a goal to bulk up- that’s great! With that, here are five workouts that will help you get gains and build muscle.

  1. Lunges
  2. Squats
  3. Burpees
  4. Push-ups
  5. Plank-ups


1. Lunges

We’re all familiar with lunges… doesn’t mean we like them though, but your muscles will love you for it. Start standing and take a step forward with your right leg. Lower your body until the thigh of the front leg is parallel to the floor. Use the strength from that front leg to rise back up, and repeat this on the other leg. This builds your quads, hamstrings and glutes!


2. Squats

Standing hip-width distance apart, push your hips back and bend your knees as far as you comfortably can. Your arms should be extended straight, or held together in front of your chest. An important part of a squat is your form, so look straight ahead and keep your back straight too. Stand back up with your core. This helps build leg and glute muscles when done correctly.


3. Burpees

Burpees are that one move in the HIIT circuit that will have your heart racing in no time. Start in a standing position, then lower yourself into a squat. Then, place both hands on the floor and push your legs back into a plank position. Do a push up, then come back into your squat, and end with a jump up. It’s a lot, but you’re in for a full-body workout.


4. Push-ups

We’re all familiar with a classic push-up, and might even have done variations of it over the years. While laying stomach-down on the floor, lift yourself off the ground on your toes and with palms on the floor. Push yourself up until your arms are fully extended, then lower back down again.

There are many variations that may help you get started, progress, or increase difficulty. As beginners, you can start with wall pushups, then progress into seated pushups, kneeling pushups, and standard pushups subsequently in stages. Overall, pushups give your arms a lot of work, but also your lower body when done correctly.


5. Plank-ups

A plank-up marries a push-up and a plank in a painfully beautiful routine that is great for your biceps and triceps. Start in a plank position, and from there raise yourself into a pushed-up position with arms extended. Then come back into your plank and repeat.

Start in plank position, with elbows and toes on the floor, core engaged, and torso elevated. Raise yourself into a push-up position by extending one arm at a time, keeping your body straight. Lower onto your elbows one arm at a time. Repeat.

What’s your favourite muscle-building workout, LIVLOLA fam? Tell us all about it!