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Top 6 Muscle-building workouts for beginners in 2024

Tanisha Sharma | Jul 1 2024
Top 6 Muscle-building workouts for beginners in 2024

Beginner in muscle building? Discover the top 6 exercises and a muscle-building diet chart for a strong physique. Learn the essentials of hypertrophy, exercise, and nutrition.

Starting a muscle-building exercise routine can seem overwhelming, especially if you are new to working out. However, with the right exercises and guidance, you can build strength and confidence. Dr. Jasmine Shaikh, MD, a renowned physician, emphasizes, "A structured muscle-building program is essential for improving overall health and preventing injuries." In this blog, we’ll cover the top 7 muscle-building workouts for beginners in 2024.
Below, each exercise is designed to be simple yet effective, and when combined with a proper muscle-building diet chart, they can help you achieve the best results.

1) Squats
Squats are one of the best exercises for building leg strength. They work your quads, hamstrings, and glutes, which are some of the largest muscles in your body.
How to Perform: Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips as if you are sitting back in a chair. Keep your chest up and your back straight. Once your thighs are parallel to the floor, push back up to the starting position.
Tips: Ensure your knees do not go past your toes, and keep your weight on your heels to maintain balance. Start with bodyweight squats and gradually add weights as you get stronger. 

2) Pushups
Pushups are excellent for building upper body strength. They target your chest, shoulders, and triceps.
How to Perform: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, keeping your body in a straight line from head to heels. Push back up to the starting position.
Tips: If regular pushups are too challenging, start with knee push-ups or incline pushups using a bench or sturdy surface. Focus on maintaining proper form rather than speed.

3. Lunges

Lunges are effective for building leg and glute strength. They also improve balance and coordination.
How to Perform: Stand with your feet together. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push back up to the starting position and repeat with the other leg.
Tips: Ensure your front knee stays over your ankle and does not extend past your toes. Keep your torso upright and avoid leaning forward. You can add weights for added resistance as you progress.

4. Bench Press

The bench press is a fundamental exercise for building chest and upper body strength. It targets the pectorals, shoulders, and triceps.
How to Perform: Lie on a bench with your feet flat on the floor. Hold the barbell with a grip slightly wider than shoulder width. Lower the bar to your chest, then push it back up until your arms are fully extended.
Tips: Keep your back flat on the bench and your feet planted on the floor. Start with a lightweight to ensure you can control the bar and avoid injury. If possible, have a spotter for safety.

5. Plank

The plank is a simple yet effective exercise for building core strength. It works your abs, back, and shoulders.
How to Perform: Start in a pushup position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold this position for as long as possible.
Tips: Keep your core tight and avoid letting your hips sag or rise. Start with shorter holds and gradually increase the duration as your core strength improves.

6. Deadlifts

Deadlifts are a powerful exercise for building overall strength. They target the lower back, glutes, hamstrings, and core.
How to Perform: Stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at your hips and knees to grab the bar with your hands just outside your knees. Lift the bar by straightening your hips and knees, keeping your back straight. Lower the bar back down with control.
Tips: Keep the bar close to your body throughout the lift and avoid rounding your back. Start with a lightweight to perfect your form and prevent injury.

Muscle Building Diet Chart

A proper Muscle-building diet chart is crucial for muscle building. Without the right nutrients, your body won't have the fuel it needs to build and repair muscle tissue. Below are the key areas of nutrients to focus on.

  • Protein: Essential for muscle repair and growth. Include lean meats, fish, eggs, dairy, and plant-based proteins like beans and lentils in your diet.

  • Carbohydrates: Provide energy for your workouts. Choose complex carbs like whole grains, fruits, and vegetables.

  • Fats: Necessary for hormone production and overall health. Include healthy fats from sources like avocados, nuts, seeds, and olive oil.

  • Hydration: Drink plenty of water to stay hydrated, especially during workouts.


Here’s a sample muscle-building diet chart for beginners, 

Its made up of simple ingredients that can be found everywhere easily and are pocket-friendly also:

  • Breakfast: Oatmeal with bananas and a protein shake.

  • Mid-Morning Snack: yogurt with nuts.

  • Lunch: Grilled chicken breast/eggs (you can have paneer if you are a vegetarian) and steamed vegetables.

  • Afternoon Snack: any seasonal fruit with peanut/almond butter.

  • Dinner: various pulses, brown rice, and a side salad.

  • Evening Snack: Cottage cheese(Paneer) with any home-cooked meal.


    Starting your muscle-building journey can be exciting and rewarding. By incorporating these top 6 muscle-building exercises into your routine, you’ll be well on your way to building strength and confidence. Remember to follow a muscle-building diet chart to maximize your results. Stay consistent, focus on proper form, and gradually increase the intensity of your workouts.

“With dedication and patience, you'll see progress and achieve your fitness goals. Happy lifting!”
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