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Step 1
Begin a new diet, eating healthy whole foods to nourish your growing muscles. Assuming you are at a healthy weight, you must increase your daily caloric intake slightly by 300 to 500 calories on your workout day to build muscle mass.
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Step 2
Hydrate your body by drinking a minimum of eight glasses of water per day. Your muscles require water and the electrolytes it contains to work efficiently and to ultimately improve your strength.
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Step 3
Talk to your physician about beginning a new strength-training routine. You doctor will ensure you are healthy enough to begin and can also provide you with helpful advice and suggestions for your regimen.
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Step 4
Warm up your muscles by stretching and doing some easy exercises before your workout. Working your muscles while "cold" puts you at a greater risk for injuries.
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Step 5
Complete a strength-training workout at least 5 days out of the week, focusing on the muscle groups you want to improve the most. By taking the time to work each group of muscles, you ensure even growth and balance.
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Step 6
Cool down your body after your workout. Stretching and slowing your body down helps prevent injuries.
