How to Maintain and Build Muscle
There are a bevy of benefits associated with weightlifting such as an increase in bone mass, lean mass, improved body composition, cardiovascular fitness, strength, and enhanced sense of well being according to the British Journal of Sports Medicine.
If you're wondering what exactly you should do at the gym, it depends on your physical abilities, fitness and health history, and your specific goals. "Unless there's a reason for doing isolation movements that only include one joint, for instance bicep curls and triceps extensions — they are nice exercises to do in transition moments because they actually require a little bit less intensity," Heather said. She recommended doing these type of movements in between more difficult exercises such as a pull-up, a row variation, squat, or a deadlift.
But if you aren't well-coordinated or have been sedentary for some time and can't tolerate much exercise yet, it's best to start with basic, single-joint movements and build from there. Ultimately, the exercises you do at the gym depend on your physical abilities, so don't feel discouraged or embarrassed about where you're starting. It's better to learn proper movement patterns and develop your strength first and then build up to a more complex routine. As always, if you aren't sure what you should be doing, enlist the help of an expert such as a personal trainer.