Starting A Muscle Building Program | 5 Tips For Success

starting a muscle building program

For men who are reaching their middle age, getting active has never been more important for their health. While most people seem to recognize and understand at least some of the benefits of exercise, most do not realize the importance of it.

Studies show that once men reach the age of 40, they begin to lose muscle but gain weight, which means that they are gradually gaining lots of excess fat.

As a result, middle-age men are increasingly more at risk for chronic diseases such as Type II diabetes and heart disease, not to mention the low self-esteem and embarrassment that comes with a body that is out of shape.

The good news is that this fat gain, muscle loss and high risk for illnesses can easily be prevented with a good work ethic and some motivation.

Starting an exercise program such as a weight-lifting program will improve your overall health as well as your self-esteem and confidence.

Read on to learn how simple starting a muscle building program can be.

Get A Check-Up From Your Physician

Before starting any kind of exercise program, it is important to first get a check-up from your physician. Your doctor will be able to assess your blood pressure and heart rate, and perhaps even recommend an intensity for your workout that will not harm your body.

Doctors especially recommend getting a check-up before starting a new exercise program if you are a man over 40 who is currently inactive.

If you are more at risk for health complications during a workout program, a doctor may even assess your heart and lungs to assure that they will not limit your activity. Once you are cleared by the doctor, you are ready to start your weight-lifting program.

Think About Where You Want To Workout

Now that you are cleared by your doctor, you can actively begin searching for where you want to workout. In this day and age, you are workout anywhere from a gym, a recreation center, the park or at home.

The key to a successful weight-lifting program is to feel comfortable at your chosen location and feel motivated to workout. The best place to workout varies by the type of person you are.

If you enjoy performing exercise in a group setting, the gym might be your best choice. If you prefer solo workouts, or the convenience of squeezing in a workout when you have time at home, then exercising in the comfort of your own home might appeal to you.

It is important to choose your location based on comfort, but also on your daily schedule.

Meet With A Personal Trainer 

Feeling lost in the sea of machines, free weights and medicine balls? Though you might not be interested in working with a personal trainer long-term, it is a great idea to meet with a personal trainer in the beginning of your weight-lifting program in order to learn proper technique, alignment and how to work certain machines.

It is a personal trainer’s job to instruct you on how to safely use equipment, but also how to keep your body safe from injury.

Personal trainers can design workout programs so that you understand the progression of exercises over the weeks of your program.

Get Some Good Workout Clothing

Now that you are starting your weight-lifting program, you need to make sure you have proper workout clothing. A good choice of workout clothes will not be too baggy, as this will hinder performance, but will fit comfortably and allow you to move.

It is a good idea to purchase items that are moisture-wicking so that your body is able to breathe during a workout. Invest in a good pair of sneakers so that your feet and ankles remain supported throughout your program.

Workout clothes should be functional, and you should not worry too much about being stylish.

Set Some S.M.A.R.T Goals

SMART goals are the best way to see an exercise program through. SMART goals are specific, measurable, attainable, realistic and timely (SMART).

Specific goals narrow in your focus; what exactly do you want to accomplish through your weight-lifting program?

Measurable goals decide how to recognize that your end goal has been achieved.

Attainable goals assure that you are not aiming for the stars right away, which can lead to much discouragement if a goal is not met right away.

Realistic goals remind you of where you are and where you want to be by making sure that your goal is practical.

Timely goals set a practical timeline for your goal, to assure you that you don’t try to complete too much in a small period of time.

By setting SMART goals for yourself, you are setting yourself up for success and eliminating the disappointment that comes with failure.


Now that you understand the process of starting a muscle building program, it is time to put it into action.

The best part about incorporating a weight-lifting program into your routine is that it only takes a few hours a week of your time, which is a minimal commitment compared to the amount of time we spend at work, watching television or commuting.

During your new program, especially when you may be feeling less motivated, it is crucial to remember why you started your program in the first place: for optimal health to foster a long, healthy life.

Isn’t a long, healthy life what we all strive for at the end of the day?