If you’re reading this tucked into your favorite cozy chair or scrolling between sets on the gym floor, welcome! Today we’re talking about something that gets both muscle lovers and busy folks excited: weight training that actually works, why some exercises matter more than others, the amount of cardio your heart really needs, and how hormones play into all of it.
The Magic of Resistance Training
Weight training isn’t just for bodybuilders, it’s for everyone. As a registered dietitian, I have seen clients transform their strength, confidence, and metabolism by introducing strength training into their workout routine. Resistance training stimulates your muscles to adapt, grow, and become stronger by creating tiny micro-tears that your body repairs stronger than before.
But. not all exercises are created equally. Some deliver more bang for your buck.
What to Prioritize in Your Workouts
Focus on compound movements — exercises that work multiple muscle groups at once. They are efficient, functional, and set the stage for bigger strength gains:
- Squats – lower body powerhouse that also engages your core
- Deadlifts – one move that works nearly your whole posterior chain
- Bench Press / Push-Ups – chest, shoulders, and triceps in a single swoop
- Rows / Pull-Ups – essential for a strong back and better posture
These moves help you lift more total weight over time and elicit a higher hormonal response that signals muscle growth. Isolated movements (like bicep curls) have their place, especially for shaping and targeting smaller muscles, but make compounds your foundation.
Think quality reps over endless sets. Controlled movements with good form build strength, prevent injury, and optimize results. For most people, 3 sets of 6-12 reps is a great range when introducing strength training.
What About Cardio?
Cardio gets a bad rap among strength-focused folks, but it’s absolutely important, just not to excess.
For most adults, 150 minutes of moderate cardio per week (e.g., brisk walks, light cycling) supports heart health without sabotaging your muscle gains. That’s about 30 minutes a day, 5 days a week, spread however fits your life. This level of activity improves blood flow to working muscles, supports recovery, and keeps your ticker happy without burning through all your hard-earned muscle.
If you love cardio, go for it! Just balance it with strength days and fuel appropriately so your progress isn’t slowed.
A sample week of exercise may look like this:
· M, W, F: strength
· T, Th, Sa: cardio
· 1 designated off day
· Full-body strength workouts (so you don’t miss muscle groups). Keep in mind, a well-planned strength workout will keep your heart elevated, and can serve as a cardio workout, too. This may allow you to drop one designated cardio workout in favor or an off day.
Hormones: The Hidden Players in Muscle Building
Ever wonder why some days you feel strong as a superhero and other days … not so much? Blame (or thank) your hormones!
- Testosterone & growth hormone help stimulate muscle protein synthesis. More weight training and quality sleep increase their activity.
- Cortisol, the stress hormone, can be helpful in brief bursts, but chronically high levels (from poor sleep, high stress, too much cardio) can break down muscle.
- Insulin helps shuttle nutrients (especially amino acids from protein) into your muscles post-workout.
So, how do you optimize your hormonal environment for muscle growth?
– Sleep 7–9 hours nightly
– Prioritize protein with each meal
– Balance training intensity with adequate recovery
– Keep chronic stress in check
It really is a whole-body game. That’s why pairing smart training with smart nutrition gives you the best results.
Fuel Your Muscle — Easily and Deliciously
Muscle building thrives on protein and adequate calories. Getting enough each day, especially after workouts, helps your body repair and grow stronger. When cooking every meal can feel overwhelming, ready-made, high-protein options can be a game changer.
If you’re curious about convenient choices that still pack a nutritional punch, check out the 30-gram-plus protein meals from Smart Meals.
Here are a few you might love:
- Citrus Herb Chicken Breast with Garlic Green Beans
- Breakfast Burritos
- Ginger Beef Bowl
- Turkey Ragu Pasta
To build muscle without burnout, build strength first with smart, compound exercises, sprinkle in the right cardio for your heart, and fuel your body with protein-rich foods that make life easier and tastier. Your hormones will thank you, too!
Kelsey Hampton Abdullah, MS, RDN, LD
Registered Dietitian
Kelsey Abdullah a registered dietitian with a Master’s in Nutrition and more than 10 years of
experience helping athletes fuel their bodies for health, energy, and performance. Kelsey’s career has taken her through a mix of exciting roles- from working one-on-one in private practice with active individuals, to teaching nutrition at SMU, to serving as the sports dietitian for several of their athletic teams.
Kelsey also helped launch the Pizza Hut corporate wellness programs at their headquarters, which gave her a unique look at how nutrition fits into busy workplaces. Before becoming a dietitian, Kelsey was a collegiate swimmer, and that love of movement has stuck with her. Kelsey has since raced in half and full marathons, plus triathlons up to the half Ironman distance. That personal background shapes the way she works today: Kelsey knows firsthand how powerful good nutrition can be, whether you’re chasing a big athletic goal or just trying to feel your best day to day.
These blogs are written to provide practical information for your daily lives, and in hopes that
you find the tips helpful for your goals. If you are looking for personalized nutrition information,
reach out for a consultation.