Are you looking to tone up and build muscle? It can be a daunting task to figure out where to start, but we’ve got you covered. With this 9-week muscle strengthening challenge, you’ll see results in no time.

The key is to stay consistent and push yourself to increase the weight and reps as you progress.

The 6 Exercises

Before we get started, it’s important to note that proper form is crucial to prevent injury. If you’re unsure of how to do any of these exercises, be sure to ask a professional or watch instructional videos online.

1. Squats

Squats are a great exercise for building muscle in your legs and glutes. To do a squat, stand with your feet shoulder-width apart and your toes pointed slightly outward.

Keeping your chest up and your back straight, lower your body as if you were sitting in a chair. Your thighs should be parallel to the ground, then push back up to standing position.

2. Deadlifts

Deadlifts work your hamstrings, glutes, and lower back. Start with your feet shoulder-width apart, squat down and grab the bar, keeping your chest up. Then, stand up straight, lifting the bar with you as you rise.

Keep your shoulders back, and then lower the bar back down to the starting position.

3. Bench Press

The bench press is a classic exercise that targets the chest, shoulders, and triceps. Lie down on a bench, with your feet flat on the ground. Grip the bar with your hands slightly wider than shoulder-width apart.

Lower the bar slowly, then push it back up to the starting position.

4. Pull-Ups

Pull-ups are a great exercise for building upper body strength, particularly in the back and biceps. Start by hanging from a pull-up bar with your palms facing away from you. Pull your body up towards the bar until your chin is above the bar.

Slowly lower down to the starting position.

5. Lunges

Lunges are a great exercise for building muscle in your legs and glutes. Stand with your feet shoulder-width apart. Step forward with your left leg, keeping your right foot planted.

Lower your body until your left thigh is parallel to the ground, then push back up and step your left foot back to the starting position. Repeat with your right leg.

6. Shoulder Press

The shoulder press targets your shoulders, and also works your triceps and chest. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. Lift the dumbbells to your shoulders, then push them up over your head.

Slowly lower them back down to the starting position.

The 9-Week Plan

Now that you know the exercises, it’s time to put them into a plan. This plan is designed to be done three days a week, with a day of rest in between each workout. Each week, increase the weight or repetitions to challenge yourself.

Weeks 1-3

3 sets of 10 squats
3 sets of 10 deadlifts
3 sets of 10 bench press
3 sets of 5 pull-ups
3 sets of 10 lunges
3 sets of 10 shoulder press

Weeks 4-6

3 sets of 12 squats
3 sets of 12 deadlifts
3 sets of 12 bench press
3 sets of 6 pull-ups
3 sets of 12 lunges
3 sets of 12 shoulder press

Weeks 7-9

3 sets of 15 squats
3 sets of 15 deadlifts
3 sets of 15 bench press
3 sets of 8 pull-ups
3 sets of 15 lunges
3 sets of 15 shoulder press

Conclusion

With this 9-week muscle strengthening challenge, you’ll see results in no time. Consistency and dedication are key, so make sure to stick to the plan and push yourself to increase the weight and reps as you progress.

Remember to always prioritize proper form and safety to prevent injury.