How do I increase muscle mass?

[Cinnamontwirl]

After a bit of a diet and fitness overhaul last year I’ve managed to lose about 1.5 stone but feel like I need to tone up/build muscle mass. Any ideas or suggestion on how to start? I have a bad back so can’t do anything that is too high impact.

At the moment I walk a few days a week and try to do 2-3 yoga workouts on YouTube a week.

Are weights the answer and if so where do I start? A colleague has recommended I review my diet and start tracking macros but feel like that might be too much to maintain long term.

Any suggestions or ideas appreciated!

Weights are definitely the answer. Body pump classes are great.

Or get a selection of dumbbells and look on Instagram/YouTube for some routine ideas. Aim for 3 sets of reps for each exercise, 8-12 reps per set. Once you can do 12 reps per set increase the weight.

I'd agree with your colleague and PP. Weights will definitely help to build muscle mass, but tracking your macros, specifically protein, and aiming for a protein goal each day will help with the process.

Well done on your progress so far.

Do you have somewhere that you can work out - at home, even in a garage, or outside in garden, park?

In order to build muscle mass you want to be using your body to work against a counterweight - either your own bodyweight (press-ups, walking lunges, squats etc) or using something heavy.

Most online trainers (Kayla Itsines, Body Coach etc) will offer modifications for a bad back, but if you're unfamiliar with the movements it's helpful to have a trainer or at least a big mirror so you can check you're doing them correctly.

Light to moderate hand weights with high reps are the answer. You'll soon see an improvement.

Skating? First off it's an utterly amazing core strengthener. I've suffered with back issues since I was 20. I took up skating at 40 and they've more or less gone now. I put that down in very large part to having a weak core for pretty much my whole adult life. It left me vulnerable to the injury in the first place and meant that my back was taking on work it never should have had to and could never fully heal while always under too much pressure.

As well as a really strong core, I've also developed really strong legs, glutes and arms. I have excellent cardio vascular health and my endurance ability is beyond my wildest dreams of a year ago. It's an exercise that doesn't feel like exercise as skating is pretty much pure fun while also being completely amazing in terms of aerobic and anaerobic exercise, which is super easy on the joints. I prioritise protein over simple carbs in my diet and mainly eat well and my muscle growth is really good as a consequence.

Thanks everyone for your suggestions! I like the idea of weights but have no idea where to start... are 2kg dumbbells too light? Should I be lifting something heavier or start off low and increase?

The weights you need will vary according to what exercises you are going to do. 2kg might be fine to start with for some but for others may be too light. If you can it would be worth having a session at a gym or with a PT to get you started. They can help you get the right weight and just as importantly the correct technique.