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Exercise, specifically resistance training, is important for developing strength, muscle mass, mobility, increasing insulin sensitivity, regulating blood sugar, and much more. Resistance training can be done with weights at a gym, but also at home with your own bodyweight.
There are a few components to a proper training program: consistency, specificity, and rest. Consistency is necessary because otherwise your body will not bother to adapt. Just a few rare workouts won’t trigger the necessary adaptations. Being specific and balanced with the muscles you target is also important. If you want a bigger upper body, you need to perform exercises that challenge that musculature. For a stronger core, you need to frequently exercise your core (check the coach tab for a simple core workout).
Good workouts are not just spending all day at the gym. What you do after is arguably even more important. Getting 8-9 hours of sleep, giving yourself enough rest time in between workouts, and eating the right food (especially sufficient protein and nutrients) are needed to properly recover, promote new muscle growth and optimize your hormone levels.