5 Best Low-Impact Workouts for Building Lean Muscle
When it comes to building lean muscle, many people envision intense workouts involving heavy weights and high-impact exercises. However, low-impact workouts can be just as effective for sculpting and toning your muscles while being gentler on the joints. Whether you're recovering from an injury, looking to vary your routine, or simply prefer a less strenuous approach, these are five low-impact workouts for building muscle.
Incorporating these low-impact workouts into your fitness routine can help you build lean muscle, improve balance, and enhance overall fitness without putting excessive strain on your joints. Remember to listen to your body, start gradually, and consult with a fitness professional if you're new to these exercises or have any underlying health concerns. With consistency and dedication, you'll soon experience the transformative benefits of building lean muscle through low-impact workouts.
Keep reading for my five favorite low-impact workouts for building muscle. And when you're finished, don't miss these 5 Floor Workouts To Regain Muscle Mass as You Age.
Workout #1: Pilates
Pilates is a fantastic low-impact workout that focuses on strengthening the muscles while improving flexibility and posture. It targets the core muscles, along with other muscle groups, to create long, lean muscles without adding bulk.
1. The Hundred
Lie on your back with your legs in a tabletop position and your arms by your sides. Lift your head, neck, and shoulders off the mat and extend your arms straight out in front of you. Pump your arms up and down while inhaling for five counts and exhaling for five counts. Repeat for 10 breath cycles. Aim for three sets of 10 breath cycles.
2. Leg Circles
Lie on your back with one leg extended straight up toward the ceiling and the other leg extended flat on the mat. Circle the extended leg in a controlled motion, keeping the movements small and precise. Perform 10 circles in each direction before switching legs. Complete three sets on each leg.
3. Planks
Begin on your hands and knees with your wrists directly under your shoulders. Step your feet back to come into a plank position, keeping your body in a straight line from head to heels. Engage your core, and hold the position for 30 seconds to one minute. Repeat for 3 sets.
Workout #2: Swimming
Swimming is a full-body workout that is gentle on the joints while providing resistance to build lean muscle mass. It engages multiple muscle groups simultaneously, making it an excellent low-impact option for sculpting and toning the body.
1. Freestyle
Start by pushing off from the wall and extending your arms forward. Kick your legs in a fluttering motion while simultaneously rotating your torso to breathe. Continue alternating arm strokes and breathing rhythmically for a set distance or time. Aim for three sets of 200 meters.
2. Breaststroke
Begin with your arms extended forward and your legs positioned together behind you. Pull your arms in a circular motion, sweeping them out to the sides and then back together in front of you. As your arms move, perform a frog kick with your legs by bending at the knees and pushing them outward. Complete each stroke with a glide before starting the next one. Do three sets of 100 meters.
3. Water Aerobics
Stand in waist-deep water with your feet shoulder-width apart. Perform a series of exercises such as leg lifts, arm curls, and kicks against the resistance of the water. Aim for 20 repetitions of each exercise and complete three sets.
Workout #3: Yoga
Yoga combines strength, flexibility, and balance to create a lean and toned physique. It emphasizes bodyweight exercises and controlled movements, making it an ideal low-impact workout for building muscle and improving overall well-being.
1. Warrior II Pose
Start in a standing position with your feet wide apart. Turn your right foot out 90 degrees and your left foot slightly inward. Extend your arms out to the sides at shoulder height, parallel to the floor. Bend your right knee over your right ankle while keeping your left leg straight. Hold the pose for 30 seconds to one minute before switching sides. Repeat for three sets on each side.
2. Chair Pose
Begin standing with your feet together and your arms at your sides. Inhale as you raise your arms overhead, palms facing each other. Exhale and bend your knees, as if sitting back into an imaginary chair. Keep your chest lifted and weight in your heels. Hold the pose for 30 seconds to one minute. Repeat for three sets.
3. Bridge Pose
Lie on your back with your knees bent and your feet hip-width apart. Press into your feet and lift your hips toward the ceiling, engaging your glutes and core. Interlace your fingers beneath you, and roll your shoulders underneath you. Hold the pose for 30 seconds to one minute, breathing deeply. Release and repeat for three sets.
Workout #4: Cycling
Cycling is a low-impact cardiovascular exercise that builds strength and endurance in the lower body. Whether cycling outdoors or using a stationary bike indoors, it's an effective way to sculpt lean muscle while improving overall fitness.
1. Interval Training
Warm up with five minutes of easy cycling. Alternate between periods of high-intensity cycling (sprinting) and low-intensity cycling (recovery) for 30 seconds to one minute each. Repeat the intervals for 15 to 20 minutes. Cool down with five minutes of easy cycling. Aim for three sets.
2. Hill Climbs
Increase the resistance on your stationary bike or seek out hilly terrain if cycling outdoors. Stand up on the pedals and maintain a steady pace as you climb. Focus on engaging your quadriceps, hamstrings, and glutes. Aim for three sets of five to 10 minutes of hill climbing.
3. Seated Climbs
Lower the resistance on your stationary bike or find a flat stretch of road. Sit in the saddle and increase your cadence (pedaling speed) while maintaining a moderate resistance. Focus on pedaling with power and control, engaging your leg muscles throughout. Complete three sets of 10 to 15 minutes of seated climbing.
Workout #5: Resistance Bands
Resistance bands are versatile tools that provide resistance throughout an exercise's range of motion, making them ideal for building lean muscle without putting stress on the joints.
1. Banded Squats
Place a resistance band around your thighs, just above your knees. Stand with your feet hip-width apart and your toes slightly turned out. Lower into a squat position, keeping your chest lifted and your knees aligned with your toes. Press through your heels to return to the starting position. Aim for three sets of 12 to 15 repetitions.
2. Banded Glute Bridges
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place a resistance band just above your knees. Engage your core and glutes as you lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back down to the starting position with control. Complete three sets of 12 to 15 repetitions.
3. Banded Rows
Secure a resistance band to a stable anchor point at waist height. Hold one end of the resistance band in each hand with your palms facing each other. Take a few steps back to create tension in the band, then stand with your feet shoulder-width apart. Keep your back straight and your core engaged as you pull the resistance band toward your torso, squeezing your shoulder blades together. Slowly release back to the starting position, maintaining tension in the band. Aim for three sets of 12 to 15 repetitions.
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