Build muscle is an important part of maintaining good health. It also helps protect your joints, improves your performance and increases your overall fitness.

Your plan to build muscle should be tailored to your goals. A personal trainer can help you come up with a personalized routine.

Muscle gain is dependent on your body’s genetics, as well as the amount of training you get. You may be able to increase your muscle mass and strength faster if you are an older person. However, you must take precautions to avoid injury.

The best way to increase your muscle mass is to increase your weight load. Using heavier weights at a lower number of repetitions will build more muscle than lighter weights. But you must still have a reasonable amount of reps to get the maximum benefit.

If you are new to strength training, you should start with bodyweight exercises. These allow you to learn proper form before moving onto barbells.

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It is crucial to drink plenty of water. Also, get enough sleep and eat a well-balanced diet. This will ensure that your body is able to recover properly.

You should also try to eat plenty of protein. Protein provides your body with amino acids that support your muscles’ growth. Examples of good sources of protein include eggs, lean beef, chicken, salmon and Greek yogurt.

You should also eat iron-rich foods like meat and fish. Iron helps the body metabolize fats and builds red blood cells.