With so many different workouts and exercises out there today, it can be overwhelming when it comes time to put together a workout program of your own.
Isolation exercises are fun to do and you feel a nice pump, but they are not going to build you big muscles. Once you practice these exercises and get good at them, you can then start to throw in variations of them. And if you need a little extra help planning your weight loss program you can always hire me as your coach and I will create a custom meal plan and exercise program tailored to your food likes, body type, and personality. I am 52 soon, in reasonable shape for my age and usually exercise regularly with hand weights and a few exercise machines (ie cable). Hey Angela, regardless of your age, I think these 3 exercises are going to be your best bet. You can also use inexpensive dumbbells, Choose weights that you know you can handle (I can only handle 3-5 lbs myself because of pain issues) but even a little extra weight can make a difference when toning and minimizing muscle loss.


You don’t have to keep these exact exercises in there, and there is more than one way to periodize your workouts. Good article but I have to disagree on the bench press exercise as the best for upper body.
The key to building muscle is to use compound movements that recruit a large amount of muscle fibers at one time.
Unless you are an intermediate to advanced weight lifter, you should be focusing on a handful of core exercises. When using proper form, the bench press recruits nearly every upper body muscle including your chest, triceps, shoulders, lats, and all the little stabilizer muscles. Proper form will fully activate all the muscle fibers, and will help keep you from injuring yourself. I am a fitness instructor and have always been taught that the core should be engaged during this exercise.


It recruits muscles from you quads, hamstrings, glutes, hips, and back to name the big ones. Deadlifts will help, but I give squats the award for #1 muscle building exercise of all time. I want to get some results fast, loose a few kilos from xmas and get some muscle tone happening. I’d suggest you google bodyweight exercises or search on YouTube to get more variety. I have lost nothing but fat and gained a lot of muscle for the first time in my 53 yrs of life I am getting fit and feel healthy what a blessing!



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