Regaining muscle mass becomes more crucial than ever as you age. For what? This natural part of aging known as “sarcopenia” begins in your 30s when your muscle function and mass decline, explains WebMD. Additionally, being physically inactive means that you can shed 3% to 5% of your muscle mass every 10 years after turning 30. That’s why we consulted an expert who shares five exercises women should avoid to gain muscle. Knowing what you should and shouldn’t spend your time on is essential, because time is essential!
Tim Liu, CSCS, an online fitness and nutrition coach and member of our Medical Expert Council who helps people burn fat and build muscle without having to spend endless hours at the gym, reveals the exercises people women should avoid to regain muscle, as well as what exercises to do instead. Keep reading to learn more, and then don’t miss 5 bodybuilding exercises that will completely transform your fitness.
These are the exercises women should avoid to gain muscle.
Do not waste your time on the following exercises:
Adductor Machine: According to Liu, the adductor machine does not help you rebuild your muscle mass. At best, this machine should really only be used during warm-up sessions.
Crunches and Side Bends: If you feel like you have to perform countless sets and reps of crunches, side bends, and other abs-focused moves to sculpt a six-pack, you’re wrong. Liu explains: “[These exercises don’t] build your abs; you should focus on exercises that build core stability.”
Box jumps: The box jump is another exercise that doesn’t build muscle, Liu says. Think of it more as an “explosive” move to help increase your athletic ability.
Donkey Kicks with Ankle Weights: Ankle weights are stellar pieces of workout equipment, but they have their time and their place. You’ll definitely “feel the burn” performing the donkey kick with a high rep count, but this exercise doesn’t help sculpt a lot of muscle.
Burpees: If you’re looking for muscle gains, the burpee is one exercise you shouldn’t include in your fitness routine. This move is “made more for conditioning than muscle gain,” Liu says.
These are the exercises you should perform instead in order to build muscle mass.
Barbell or dumbbell squats: Liu points out that this is one of the best lower-body moves you can do for sculpting lean muscle in your legs. If you opt for dumbbells, hold a weight in each hand by the sides of your body, tilt your hips back, and lower yourself into a squat before coming back up.
Hip thrusts with dumbbells or dumbbells: It’s a stellar move for building strong, toned glutes, and it’s “much better than donkey kicks or any timed move that involves bands,” Liu says. To perform it, you’ll place your upper back on a workout bench, plant your feet on the floor, and have a dumbbell or barbell resting in your hands on your knees. Lower your hips to the floor, then stand back up.
Bulgarian Split Squats: The Bulgarian split squat is great for working your quads, glutes, and inner thighs. Liu calls it “one of the best single leg moves you can do.” To perform this exercise, you will need a workout bench, couch, or other sturdy surface on which to elevate your back foot. Hold a dumbbell in each hand and lower into a split squat. Then go back up.
Seated row: Next, we have a seated row, which will activate your back and upper back muscles. “The constant cable tension will help you feel your muscles engaging all the time,” says Liu.
Bench press with dumbbells: Finally, if you want to recover muscle, include dumbbell bench presses in your training. This exercise helps build muscle reserve in your triceps and chest. To set up, lie flat on a workout bench with a dumbbell in each hand. Keep the weights close to your hips before pressing them up (palms facing your face), fully extending your arms.
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Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
