The best exercises to gain muscle and strength

To achieve toning of our body we must gain muscle mass. Therefore, in this article, we bring you the best exercises to gain muscle, which you must accompany with a healthy diet, as well as adequate rest.

Today, we all want to show off a body not only thin but also toned. That is, with well-formed muscles. However, this is not achieved by magic: you have to work hard. Increasing muscle mass is not something that can be achieved overnight.

To achieve the results you want you will have to be very constant and disciplined. That said, here we leave you the best exercises to gain muscle.

Do these exercises to gain muscle!

Barbell squats

Barbell squats are among the best exercises to gain muscle. Mainly in the legs, whether we talk about quadriceps, calves and buttocks.

In addition to toning the legs, by doing the squats with bars in the proper way you will strengthen abdominal and shoulder muscles. However, you should be careful with the technique since, if you practice it badly, you can damage your back.

  • Start with minimum weight and gradually increase it, as you go along. Also, try to alternate with other leg exercises.

Bench press

The bench press consists of lifting weight with bars lying on the bench. Although it is primarily used to work the pectoral muscles, it also trains the shoulders and triceps.

However, lifting so much weight in a horizontal position requires a lot of effort. Therefore, it is important that, before performing the bench press exercises, do chest flexions, with which you can adapt your body to such a requirement.

Military press

The military press is also known as “front press with bar”, it is one of the best exercises to gain muscle in the shoulders. Also, this exercise helps improve posture and strengthens the muscles of the abdomen.

  • It consists of lifting a bar with weight while standing. The bar should be located at chest level and from there raise it to where our arms allow.
  • When doing it you should concentrate on the trunk, because you should not lean forward or backward. You should be very aware of this since you can cause injuries with a bad movement.
  • In addition to this, as you are lifting a lot of weight it is important that you do not lower the bar behind the neck, as you increase the risk of injury.


Deadweight may be the best exercise to gain muscle because it is very powerful. Basically, it consists of lifting the bar with weight from the floor to the height of the pelvis, or to where your arms are fully stretched and you are upright.

  • The bar should be placed just above your feet, not in front of them.
  • It is important that when performing this exercise the descent of the bar is vertical, without leaning forward. To do this, when you go down you have to move your hips back.

Keep in mind that this exercise is quite intense. Therefore, do not overdo it with the amount of weight, as it could cause you an injury. With about 7 repetitions it is more than enough.

Horizontal rowing with bar

Horizontal rowing is the best exercise to gain muscle in the back area. This exercise also works the shoulders, forearms, and pectorals.

  • To practice it you must bend your knees and lean your torso forward, keeping your head aligned with the spine.
  • From that position, raise a bar with medium weight, from a little below the knees to rub the abdomen.


In general, physical training to gain muscle mass should be in a range between 45 and 90 minutes, depending on the intensity and time you have exercising. It is recommended that you train two or three times a week, so that your muscles rest

On the other hand, respect the breaks. Not only should you devote yourself to the routines themselves, but rest between exercises is also vital, as this guarantees muscle tension and strain.

In general, rest 60 to 120 seconds between each series. However, if the exercise you just did involves a lot of force, rest for 180 seconds.


No exercise routine to gain muscle will work 100% if you do not eat properly. First of all, what you eat will help you lose excess stored fat. Secondly, food will provide you with the energy you need to be able to do the exercises.

The best recommendation we can give you regarding food is that you go to a nutritionist. He will take into account all your personal requirements to indicate the proper diet. Finally, drink plenty of water, before, during and after practicing the exercises.

Exercises To Strengthen Triceps

Strengthening the triceps is not only necessary to have toned arms. Your triceps work every time you push a door or the market cart, for example. They also work as a team with your biceps and other arm muscles to stabilize your shoulder in some movements.

Therefore, strengthening the triceps goes beyond toning and self-esteem, which in turn, will help prevent injuries. Do you want to have stronger and more marked triceps? Then put into practice the exercises that we recommend below.

How are the triceps strengthened?

The triceps is a muscle that, as the name implies, has three heads: medial, lateral and long. Together, they allow extending the elbow. The long head also helps stabilize the shoulder. Therefore, to strengthen the triceps you have to do exercises that induce elbow extension, keeping your shoulder stable.

The best way to strengthen them is to perform exercises that work the three portions, as we will see below.

Exercises to strengthen the triceps

Before entering fully into the exercises, keep in mind the following recommendations:

  • Warm-up properly before doing any exercise.
  • Maintain scapular retraction throughout the movement. This prevents shoulder injuries and improves the effectiveness of the exercise.
  • If you have no previous experience with any of these movements, perform about 10-20 test repetitions without weight so that your body becomes familiar and reduces the risk of injury.
  • Visualize the movement while doing it, so you will develop the mind-body connection.
  • If the exercise causes pain that does not diminish with the repetition, stop doing so.

Triceps extension with pulley

This exercise has different variants; however, it is convenient to increase its intensity gradually.

This exercise is very simple, perfect for people with any level of training, from the beginner to the most advanced. It has many variants with which you can play to do the exercise more or less challenging, such as:

  • Modify the position of the pulley (high or low) to work the muscle at different angles.
  • Change your position: in front of the pulley or on your back.

In any variant, the important thing is to maintain the scapular retraction and focus the movement on the elbow.

Triceps kick

This exercise is preferable to do it with dumbbells. To do it:

  • Take the dumbbell with one hand.
  • Support the knee and arm on the side that you are not working on the bench.
  • Retract the scapulae.
  • Raise the elbow, so that it is at the same level as the shoulder. This alignment should be maintained throughout the exercise.
  • Extend the elbow.

The most common mistake is to lose the elbow-shoulder alignment. It is important to master that position first to prevent injuries. To do this, perform the movement in front of a mirror so that you make sure you maintain the correct position.

Skull crusher or french press

You can do this movement with bars or dumbbells. If you do it with a bar, it is preferable that it is the EZ bar to keep the wrist in a neutral position throughout the exercise.

Common mistakes of the skull crusher or French press :

  • «Drop» the weight to the forehead. To perform the exercise optimally, slowly drop the weight above your head.
  • Move your shoulder too much. Remember that the triceps are an elbow extender and a shoulder stabilizer. Concentrate on moving your elbow while keeping your shoulder perpendicular to the ceiling.

Push up  to strengthen the triceps

This exercise allows you to work for several muscle groups at the same time. It is one of the most recommended to tone and strengthen the arms.

This exercise strengthens both the trunk and the shoulders and arms. Before making the variant to strengthen the triceps, it is important that you first master the classic push up.

The triceps variant consists in modifying the support of your hands. Instead of being perpendicular to your shoulders, your hands will be perpendicular to your chest.

Final recommendations to strengthen the triceps

  • If you cannot perform 4-5 repetitions correctly with the chosen weight, reduce the weight.
  • If you can’t do repetitions with weight, it doesn’t matter. You can do them without weight or by changing the position of your body. For example:
    • You can make the push-ups easier if you do them on the wall instead of the floor.

Remember that the goal is to strengthen your body and prevent injuries. There is no point in increasing your weight if you don’t exercise properly. Master the movement and then add resistance.

The benefits of sport in anxiety and panic

Doing deep breathing exercises, developing a hobby or interest, talking and going out for fresh air are some of the recommendations made to people with anxiety and panic. All of them contribute to well-being, but there are also benefits of sport in anxiety and panic.

Anxiety is one of the disorders that afflict the world today. The hyperkinetic rhythm and the excessive desire for success imposed on us, means that the only possibility of sustaining it is to get involved in an angiogenic syndrome that is dangerous. For this reason, we must look for healthy damping factors.

The regular practice of physical exercise contributes to improving mood and increasing the feeling of well-being. Therefore it is recommended that anxious people practice physical activities.

Most studies about the relationship between physical exercise and anxiety conclude that the punctual practice of sport can reduce the level of state anxiety, that is, the reaction of anxiety experienced in a specific and limited situation.

Also, some studies indicate that the regular practice of exercise can reduce the levels of general anxiety linked to biological and personality factors , typical of people predisposed to be more anxious, impressionable, with a tendency to overestimate risks and maintain a high level of alertness. .

With regard to panic attacks, many people who suffer from this disorder are afraid of the physical symptoms that accompany an attack, be it tachycardia, hyperventilation, sweating, among others, and they are hypervigilant regarding any small variation in your heart rate, sweating, breathing, etc. For such reasons, some people with this disorder avoid activities that involve physical exertion.

However, research has been conducted that reveals that patients with panic disorder can practice intense physical exercise with a low risk of experiencing a panic attack. In fact, there are studies that recommend the therapeutic use of physical activity in a complementary way to the usual treatments.


Biological benefits of sport in anxiety and panic

There are mechanisms involved in the relationship between exercise and anxiety, which are mainly of a biological and psychological nature. With regard to biological mechanisms, it can be said that physical exercise improves the regulation of the cardiovascular and respiratory system by affecting the autonomic nervous system. This improvement can increase the body’s ability to modulate the reaction to the demands of the environment.

Therefore, there is research that concludes that the practice of exercise improves the functioning of the autonomic nervous system. Physical exercise also stimulates the immune system , as it facilitates the elimination of harmful substances from the body, and promotes the regeneration of the same. It also promotes the increase in the number of lymphocytes – white blood cells – reducing the risk of disease development.

On the other hand, the practice of sport promotes in the long term an increase in serotonin levels (the neurotransmitter of well-being), which is involved in the body’s response to stress. Increasing levels of serotonin at the brain level can contribute to improving mood and reducing anxiety.

In addition, physical exercise naturally stimulates the availability of this neurotransmitter. Also sport is involved in reducing the levels of cortisol , a hormone that is involved in the body’s response to stress, as evidenced by studies on resistance exercise combined with cognitive therapy cortisol measurements.

Physical activity contributes to the stimulation of the pituitary gland that acts in the production of endorphins. These internal morphines are hormones linked to neurotransmission functions, involved in the regulation of pain and the feeling of well-being.

The natural stimulation of this system through physical exercise can cause analgesia, which implies less pain and improves mood by its euphoric and relaxing effects, as well as modifying the mood towards good humor and generating positive thoughts .

Psychological benefits of sport in anxiety and panic

As far as psychological mechanisms are concerned, it is observed that physical exercise regulates mood improvement. Various studies show that it facilitates the management of negative emotions, such as anger and rage and, on the other hand, helps improve the quality of sleep. Increases the feeling of strength, security and control over oneself and the environment. In this sense, it contributes with a better perception of the feeling of self-efficacy.

The weekly practice of a sport can optimize self-esteem, since changes in the body contribute to improve body image and promote feelings of greater mastery of skills and physical ability. It is important to choose physical activities that are pleasant and enjoyable, so that they are practiced on a regular basis. 

The prescription of physical activity in patients with panic disorders has several benefits. Not only because of the traditional virtues, but because strategically panicose patients so commonly self-managed are forced to leave their home and breathe outdoors in outdoor sports activities or socialize in gyms.

There are studies that attest to it using training in aerobic exercises as facilitators of therapy in panic disorders or effects of sports performance in situations of pressure and anxiety, or the effects of sports performance on emotional life.

The idea is that the patient mobilizes his social part and leaves his seclusion , activates his endorphins and can contact his body in a positive way.

The World Health Organization (WHO) recommends physical exercise 4 or 5 times a week at a walking pace of 10 minutes per km totaling 3 km, while you can run at the speed of forced gait.

WHO experts also indicate that all physical activity, whether moderate or vigorous, is beneficial. So, walking, running, dancing, swimming, cycling, or doing housework, counts.

The benefits are numerous such as cardiovascular, cardiorespiratory, strengthening and increasing muscle mass, fat removal, joint strengthening, beyond psychological effects such as relaxation, positive thoughts, cutting stressful activities, stimulation. to creativity, among other factors.


To reflect a little …

The person should take the time to exercise: put on the shoes and go for a walk or run. It is not about giving a secondary role to the activity but about giving it an important status , something that does not happen frequently. Many walk to their work because they are close, others are only going to make the purchase for the same and, in the end, they are not really exercising.

It is not that it is a wrong activity, but it is about making the place in life for that sports break: it is a moment that I dedicate to me is the premise. It is important to connect with the green, the earth, the birds, the river, the park, the music in the headphones or the sound of nature: all tempting images of that space.

The use of sport is to speak the language of the body, so used in anxiety and panic. This practice makes it possible to advance and develop multiple personal resources,  improving aesthetics, health and self-assessment, and basically making us live a quieter life, more connected with ourselves, detecting what is good for us.