Throwing Flaps on Arms, Dumbbell Exercise Routine

Dream - Many people are still reluctant to do strength training or weightlifting to increase muscle mass. However, increasing muscle mass and doing strength training can have positive effects on health.

Strength training can also be done at home, making it more practical and cost-effective. Of course, you should do it correctly to increase muscle mass.

Repeating strength training in the same way may not necessarily increase muscle mass. This can also happen when doing strength training at the gym. Follow these quick tips from Nutrition & Wellness Coach, Cindy Owada, to effectively and optimally increase muscle mass during exercise.

Increasing Muscle Mass at Home

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"If you work out at home, try adding weights to your exercise program," said Cindy.

You can perform movements frequently practiced in exercise videos on social media by adding weights using dumbbells or weighted wristbands. Weighted wristbands are wrist or ankle bands with an additional weight of around 1 kilogram or more.

Increasing Muscle Mass at the Gym

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"If you train at the gym and always do 12-15 reps with light weights, try the opposite!" she wrote.

Try increasing the weight and reducing the repetitions to 6-8. Always go back to lower repetitions and increase your weight once you are accustomed to the usual weight to train your muscles and increase their mass.

Cindy also added that training muscles through strength training will not make the body look big and muscular. A body that appears larger and more muscular during strength training is likely due to fat accumulation covering muscle mass.

You can combine cardio exercises such as running, walking, cycling, or swimming with strength training to reduce fat mass and increase muscle mass, so that your body looks proportional and your metabolism increases.

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