7 Best Exercises To Build Muscle Mass

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Any certified personal or group fitness trainer knows that most clients initially join your programs and sessions for a few core reasons, including weight loss, body transformations, and building muscle.

However, far too many trainers quickly have their clients perform intense workouts with demanding movements and challenge their physical and mental fitness during this process without paying enough attention to the basics.

Rather than jumping on every fitness fad and trend that comes along, incorporate the following movements and exercises into the workout programs you design and maximize muscle gain and strength building for your clients:

1. The king of compound movements: deadlifts

Compound exercises are some of the most underrated regarding their benefits. Far too many trainers are guilty of skipping this exercise group when designing workouts, and this should not be the case.

Deadlifts are incredible workout moves because they target several muscle groups simultaneously; they target your core, your abs, your quads, your glutes, and your calf muscles, and basically make your entire lower body work incredibly hard.

They also build muscle incredibly fast and incredibly well, creating more wear and tear for less effort. You can add variations of it, too, including Romanian deadlifts, deficit deadlifts, single-leg deadlifts, and more, each of which offers specific advantages.

 

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2. Squats that give you gains for days

Squats are another must-have movement for a solid, muscle-building workout. They’re also considered compound movements since they engage several lower body muscles including the quads, hip muscles, hamstrings, and more.

Squats target the muscles in this region, creating more definition and shape, and burning fat, while building strength. They can be performed with and without weights, in their classic form, and through different variations such as sumo squats, goblet squats, squat pulses, jump squats, and more. Even the most experienced certified exercise instructors tend to downplay the importance of a squat and how it can be a game-changer for their clients--so don’t be that person.

3. Pull-ups that strengthen your torso and back

Pull-ups are one of the most effective muscles and strength-building exercises for the upper body. They engage the arms, shoulders, back, and core and are challenging enough even without added weights.

Many individuals may struggle with performing pull-ups, but as the muscles in that region strengthen and they get more agile, your clients will be able to perform them more easily.

The benefits of pull-ups outnumber the drawbacks, including the difficulty level, and this move is one that you should encourage clients to work on. You can try modifications, including beginner and advanced versions, depending on their level and strength.

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4. Dips, aka the squats of the upper body

Dips are colloquially referred to as the squat of the upper body--and for good reason. This move challenges and works your back, shoulders, triceps, chest, and core and instantly builds muscle.

Although it will take more than a few sets to get the arms and back of your dreams, dips are a great way to get fitness clients to build upper body strength without muscle fatigue.

They’re a compound exercise that looks easy but is quite challenging and makes the body work incredibly hard, with equally impressive results in the long run. There are also ways to make dips more challenging using plates, resistance bands, and elevating the feet to maximize burn and muscle mass.

5. Dumbbell or barbell curls for stronger arms

Another excellent exercise that builds muscle mass are the barbell or dumbbell curls. Every certified personal trainer should have this movement as part of their arsenal and know which one to use, when, and for whom.

For instance, free weights and dumbbells are better for youth and senior training clients, while barbell curls are a great option for your average fitness clients who want more muscle mass. However, generally, a balance between the two is what’s recommended. Curls most notably work the biceps but also engage the forearms, shoulders, triceps, and core if done correctly.

6. Bench presses for a stronger chest and upper body

Did you think we could get through this list without bench presses? There’s no way any muscle mass-building workout could skip out bench presses known to work the chest, back, arms, core, and shoulders. Certified fitness trainers should add bench presses for clients who want stronger pecs and chest muscles, want to tone their arms, and develop a wider range of motion. This exercise is incredibly beneficial and should be incorporated into your clients’ routines and fitness programs, with variations if necessary.

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7. Burpees for those full-body gains and burn

If you’ve worked in the industry as a fitness professional, there’s one six-letter word that brings clients to their knees--literally--and that’s a burpee. However, despite how despised and difficult this move is, it’s also one of the most incredible for building muscle mass while burning fat through explosive movement.

It works your lower body through a squat and jump, your upper body and core through the push-up, and your full body through the explosive jump. Clients maximize fat burn and muscle gain through this simple move, and we can’t recommend it enough!

Most high-quality workout routines and programs should include several highly-researched and supported exercises and workout movements. Through comprehensive fitness trainer education programs at credible organizations like W.I.T.S. Education, you can learn how to effectively coach your clients, design effective workout programs, and ensure that you’re helping them reach their workout goals. They have a wide range of personal health trainer programs and group fitness certifications for professionals who want to invest in their skills, develop a niche, and grow their businesses.