By Namita S Kalla | July 03, 2025 | Image: Canva
Begin with squats, lunges and push-ups to build strength safely before adding any heavy external weights
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Incorporate exercises like deadlifts, bench presses and rows that work multiple muscle groups simultaneously for better efficiency
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Add heavier weights only after mastering proper form and technique to reduce the risk of injury and muscle strain
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Rather than going for long, infrequent sessions, aim for short, regular strength workouts at least three times a week
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Include stretches and dynamic warm-ups in your routine to improve flexibility, prevent stiffness and avoid injuries
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Keep a simple workout log to note sets, reps and weights, which helps stay motivated and adjust plans as needed
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Give your muscles time to heal and grow by taking rest days and ensuring adequate sleep and nutrition support
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Add planks, Russian twists and leg raises to target core muscles for better balance, posture and injury prevention
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Use affordable and portable resistance bands for variety and joint-friendly strength-building alternatives at home or while travelling
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Support muscle repair and growth by including protein-rich foods like lentils, dairy, tofu, fish or lean meats after every workout
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