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Basic workouts to strengthen muscles

Once your muscles are loose, try a few basic exercises like these to help you get stronger.


Lie on the ground with your knees bent and arms crossed on your chest. Have a friend hold down your legs by the calf muscle. (This keeps leg muscles from lending too much help to the gut muscles.) Using your stomach muscles, gently raise your shoulder blades off the ground. (Don’t jerk yourself up!) Lower yourself, but don’t rest on the floor. Your stomach muscles should be tight the whole time.

If at first you struggle, try the Plank: Clasp your hands, then form a tripod on your elbows and toes, with your feet together. Hold this position for 30 seconds. Rest for a minute, then repeat. Feel those stomach muscles? That’s your gut getting stronger.

Until you’re 14, keep working till you can do two sets of 25 to 30. Older guys can shoot for two sets of 50.


Form a table on your toes and hands, with your hands shoulder-width apart. Keep your back and rear end flat. Use your arms to lower yourself halfway or farther, then push yourself back up. Remember to breathe!

Don’t be bummed if you struggle at first. If you can’t do any, try push-ups using your knees instead of your toes, or hold the table position without locking your elbows.

Until you’re 14, keep working until you can do two sets of 30. Older guys can shoot for two sets of 45 to 50. As you continue to improve, do more!


Stand with your feet shoulder-width apart. Use your legs to lower yourself, as if you’re sitting down. As you sink, raise your arms in front of you. Once you reach a seated position, slowly stand up again while lowering your arms.

After you get the hang of this, try doing squats on one leg. You won’t be able to go as low as the double-leg squat. (To start, simply stand on one leg with your eyes closed. Sounds easy, right? Just try it!)

Until you’re 14, try to do 25 single-leg squats on each leg. Older guys can shoot for 40 to 50. As you improve, you can add some weight, such as a plastic milk jug full of water in each hand.


Outside or in a large room, take a huge step. The knee of your back leg should nearly touch the ground. Repeat until you weird-walk 10 steps. Rest for one minute, then repeat. Do two to four sets.

Comments about “Basic workouts to strengthen muscles”

  1. Y2JERICHO says:

    These do work did this for 3 weeks straigth and now i’m the strongest dude on school and football practice I realy recomend it 😉

  2. Jake says:

    sounds cool I’m underweight and i need muscle

  3. Anonymous says:


  4. Idk a school dude says:

    Ima try use this for my project

  5. anonymous says:

    I’m underweight and 13 years old but I want strong muscles what should I do? I’m not able to gain weight also

  6. Anonymous says:

    gonna try it hope it works

  7. Jack says:

    Thank you I lost 30 lbs

  8. jag says:

    It worked

  9. Commander Bman says:

    Ahhh feels good

  10. bobby da man says:

    the more weight you have, the more you are gonna want to take it slowly.

  11. Karate kid says:

    I am a girl,i’m in karate so we have to do i have
    dune 200 push-ups in a day. and 100 sit-ups. i love push-ups and sit-ups!!!!
    ps. tall but weak i don’t not do girl-push-ups!!!!!!!!!!!!!

  12. JRitt says:

    I did these for tenderfoot but I havent done them since then

  13. freestyleskierman says:

    This really helps i am freestyle skier which means i go off HUGE jumps and this help gain muscle to protect my bones if i dont get enough speed

  14. DinoScout says:

    Can an 11 year old lift weights?

  15. muscleman says:

    Even though these workouts are very simple and basic, they are really helpful in strengthening your core muscles. You don’t have to have complex machines and free weights to get a “good” workout. If you just maintain this plan you will get plenty strong, and maintain a healthy body. It will also help you when you are older(45-120 years old). How you treat your body now, will either harm, or help you later on.

  16. boy127 says:

    I use lots of this and it works great.
    (P.S I do karate)

  17. The Mysterious Notchuck says:

    I use lots of this and it works great.

  18. 36456 says:

    @ J Freak

    How can a 100 pushups a day cause huge muscle growth. I’m going to try

    • terein says:

      you need to let your body rest so only do it every other day, maybe pushups on one day, and sit ups on the other.

      • aj says:

        no, if u let your muscles rest you will not gain as much muscle. When your muscles ache it means they are healing, when they are healing they build more muscle , making you stronger.

  19. future Eagle scout says:

    this looks realy easy

  20. pedro fan! says:

    i did these at foot ball practice and they work

  21. no one says:

    it’s the opposite for me.

  22. workman says:

    Ican do sit-ups.
    but I cannot do push-ups :-)

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log