Build Muscle at Home

If you love to workout in the gym or do bodyweight exercises at home, you might wonder whether you will see gains with lifting weights – or, frankly, lose some you work hard to get previously. What we learned, as a part of our fitness journey, is that the way you build muscle is by challenging your muscle tissue – also known as hypertrophy – which refers to tearing down your muscle fibers so that they fuse together, rebuild, and grow.

Here are some useful tips to help you gain muscle mass in a sustainable, healthy way.


  • Incorporate Resistance Training: Pick up those weights and get started. The more you do an exercise, the more you will increase the metabolic stress you put on your muscles. Do more reps and sets of bodyweight exercises like squats or lunges will help stimulate muscle development.

    Tip: You may want to limit breaks between those reps and sets, too, without sacrificing proper form. This puts more stress on the muscle, promoting growth.

  • Proper Weights, Do the Trick: You should be lifting enough weight that makes you feel challenged. Try to avoid lifting too light, as you will not to see the same results overtime. Remember, you may need to add more weights as you grow stronger.

    Tip:  If you don't have a lot of space for equipment, consider investing in an adjustable kettlebell or a set of weights.

  • Lift at least Twice a Week: You do not need to strength train everyday but try to schedule it in at least twice a week.  This allows you a day in-between session to let your muscles recover. Recovery is essential for muscle growth.

    Tip:  Allow yourself 24 to 48 hours of rest after new or intense exercise to allow your body to properly recover. Our go to is Yoga or Stretching 

  • Eat More Protein: when looking to increase muscle mass, a protein rich diet is important. Try to eat or drink a protein source within 30 minutes of a workout. Some healthy protein sources include plant-based protein powder, lean meat, hard-boiled eggs, Greek yogurt and more. 

    Tip: Here are some delicious high protein foods we love from Health Line​​


Finally, do not forget to switch things up! Doing the same workout consistently, means that your body will adapt, and the exercises will become easier over time. Try to increase your weight or switch up your routine where possible.  

Source: https://www.healthline.com/health/muscular-hypertrophy#how-to

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