Recent Comments

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.

11 Comments on Basic workouts to strengthen muscles

  1. Hey I might try this stuff

  2. i love it helps build muscle

  3. awsome workout

  4. i’ve been trying to find a good workout for a while and this really helps

  5. sportsplayer // March 23, 2015 at 7:02 pm // Reply

    OK I’m weak cant do pushups almost no muscle at all 106 pounds 12 years old

  6. Buffalo wax // March 22, 2015 at 10:50 am // Reply

    If u need muscle mass, get a weight set or find a friend with one and lift your maximum amount. Only do about three sets of three and don’t do it two days in a row. Break it up like Monday arm exercise and Tuesday legs. To improve actual strength, lift about 60 to 70 percent of your max, but go for about three sets of ten, and when your stronger, as many reps as you can.

  7. 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 😉

  8. sounds cool I’m underweight and i need muscle

  9. Ugly

  10. Idk a school dude // October 15, 2014 at 5:58 pm // Reply

    Ima try use this for my project

1 2 3

Leave a Reply

Please do not use your real name.