How to Start Bodybuilding & Bodybuilding Tips for Beginners

Do you want to learn how to start bodybuilding as a career or hobby?

Bodybuilding is more than a sport; for some, it’s a lifestyle and even a lucrative career. Top professional bodybuilders can earn six-figure incomes annually through competitions, sponsorships, and brand deals.

However, the vast majority of individuals who pursue bodybuilding do so for personal reasons, such as improving strength, enhancing physical health, or crafting an aesthetic body.

Whether you aim to compete professionally or adopt bodybuilding as a hobby, this discipline offers countless benefits.

Improved muscle strength, better cardiovascular health, and increased confidence are just a few. It’s also an excellent way to develop self-discipline, as bodybuilding demands consistent effort in both training and nutrition.

However, bodybuilding isn’t without its challenges.

For beginners, it’s essential to approach the sport with a healthy mindset.

Body dysmorphia—a distorted perception of your own body—can sometimes develop, especially in a culture where comparison to others is common.

Learning to appreciate your body for its functionality and progress, rather than focusing solely on appearance, is vital for long-term mental and physical well-being.

Ultimately, bodybuilding can transform your life, whether you pursue it for health, aesthetics, or career goals.

With the right guidance, mindset, and balance, anyone can enjoy the benefits of this challenging yet rewarding journey.

As someone who has spent their whole life in competitive athletics and spent tons of time around bodybuilders, I am confident that the bodybuilding tips for beginners in this article will keep you on the right track to achieve your dreams!

What is Bodybuilding?

Bodybuilding is the practice of developing muscle size, strength, and definition through resistance training, nutrition, and disciplined lifestyle choices.

It is both a recreational activity and a competitive sport, focusing on achieving a well-proportioned, aesthetic body that demonstrates muscular symmetry and overall physical conditioning.

Competitively, bodybuilding involves participants showcasing their physiques on stage, where they are judged on criteria such as muscle size, symmetry, and presentation.

Beyond competitions, bodybuilding serves as a personal fitness journey for many, offering improved health, strength, and confidence.

Why Should You Start Bodybuilding as a Career or Hobby?

Bodybuilding, whether as a career or a hobby, provides a wide range of physical, mental, and even financial benefits.

It is a highly rewarding endeavor for those willing to commit to its demands, but it also requires careful consideration of its challenges and lifestyle implications.

Benefits of Bodybuilding for Beginners

While bodybuilding has physical benefits, its psychological aspects are equally impactful.

It teaches discipline, resilience, and patience, as results are often achieved through consistent effort over time.

However, a balanced approach is essential to avoid unhealthy obsessions with appearance or overtraining.

Physical Health and Fitness

Bodybuilding promotes improved muscular strength, endurance, and cardiovascular health.

Research indicates that engaging in resistance training reduces the risk of chronic diseases like diabetes, osteoporosis, and heart disease while also aiding in weight management and improving mobility.

Discipline and Goal Setting

The structured nature of bodybuilding fosters discipline and goal-setting skills.

By adhering to a consistent workout and nutrition plan, you develop habits that translate to other areas of life, such as career and personal relationships.

Confidence Boosting

Achieving an aesthetic body can improve self-esteem and body image. B

odybuilding emphasizes measurable progress, which can boost confidence as you see tangible improvements in strength, physique, and overall fitness.

Community and Networking

The bodybuilding community is diverse and supportive, offering opportunities to connect with like-minded individuals.

For career-oriented bodybuilders, this network can lead to sponsorships, training collaborations, or industry-related business ventures.

Financial Potential

While few reach the elite level of earning six or seven figures annually, opportunities exist in personal training, coaching, social media influencing, and brand partnerships.

Building a career in fitness through bodybuilding can be fulfilling for those passionate about health and wellness.

Challenges and Things to Watch For

1. Time and Financial Commitment: Bodybuilding requires significant investment in time, effort, and resources. From gym memberships and high-quality nutrition to potential supplementation, costs can add up quickly.
2. Mental Health Considerations: The focus on physique can lead to body dysmorphia or unhealthy comparisons. It’s crucial to maintain a positive relationship with your body, emphasizing progress and health over perfection.
3. Balancing Lifestyle and Priorities: Bodybuilding often requires lifestyle adjustments, such as prioritizing meal prep, consistent training schedules, and adequate sleep. Finding a balance between bodybuilding and other life priorities is essential to avoid burnout.

Who Should Consider Bodybuilding?

Bodybuilding is suitable for anyone looking to improve their health, strength, and confidence.

• As a hobby, it offers a structured way to stay fit and enjoy the journey of self-improvement.
• As a career, it demands a high level of dedication but can be highly rewarding for those with the passion and drive to succeed.

By starting bodybuilding with realistic expectations and a balanced mindset, you can experience its transformative effects on both your body and life.

Whether you aim to compete or simply improve your health, bodybuilding is a journey that offers a lifetime of benefits.

How to Start Bodybuilding for Beginners

Starting bodybuilding can feel intimidating, but with the right guidance and a step-by-step approach, anyone can build muscle, improve strength, and achieve their fitness goals.

This beginner’s guide will walk you through essential steps to set a solid foundation, ensuring sustainable progress while keeping your health and well-being in focus.

Whether you’re aiming for an aesthetic body or simply want to feel stronger and more confident, these steps will help you get started on the right path.

Step 1: Set Your Goal

Setting a goal is an essential step toward achieving success in bodybuilding.

Having a clear goal in mind helps in setting a roadmap and creating a plan of action towards achieving the desired results.

One way to set effective goals is to follow the SMART criteria, which stands for Specific, Measurable, Attainable, Relevant, and Time-bound.

Setting a specific goal, such as increasing your bench press by 25 lbs in 2 months, makes it easier to measure progress and identify areas that require improvement.

Additionally, goals should be realistic and attainable, taking into account one’s current fitness level and lifestyle.

By setting goals that are relevant to your bodybuilding aspirations, it becomes easier to remain motivated and focused on the end result.

Lastly, setting a timeframe for achieving goals helps create a sense of urgency and commitment to the process.

Overall, setting SMART goals is a critical step in becoming a successful bodybuilder, as it enables one to track progress, stay motivated, and ultimately achieve the desired results.

Step 2: Establish a Schedule for Maximum Results

Bodybuilding is a sport that takes a lot of commitment.

From the time you wake up until the time you head to sleep, you will need to schedule many aspects of your day if you want to build as much muscle as possible.

It is possible to become a bodybuilder without doing this, but reaching the pinnacle of your appearance and goals will be more difficult.

Although I believe you should try to keep a schedule for as many aspects of your life as possible (I do this as a professional basketball player), things which must be scheduled to become a bodybuilder are:

• The Time You Wake Up
• The Time You Will Go to the Gym
• The Time You Will Go to Sleep

Making a firm schedule for these aspects of your life will give you an outline of your day and help keep you on track.

If you are beginning a bodybuilding routine for the first time, you don’t want to jump into this too fast.

Find a schedule you believe you can maintain for months and even years.

In your first month of trying to become a bodybuilder, focus on developing a workout program you enjoy and finding a “groove.”

Over time, you can increase the intensity of your training and become more precise with your nutritional strategy to maximize long-term results.

Step 3: Hit the Gym

There are many ways to build muscle, but the best approach usually involves a comprehensive method with different training methods.

However, consistency and commitment to a workout routine are key to achieving success in bodybuilding.

It is important to stick to your chosen program for a minimum of six weeks to allow your body time to adapt and progress.

While there are numerous workout routines for beginners, it is essential to select a routine that you enjoy and can sustain.

Changing routines frequently can hinder your progress as you may not be able to achieve linear progress.

The Steele Training System, created by Hayden Steele, is an excellent workout routine that you can consider. It provides a comprehensive approach to building muscle, combining compound and isolation movements for maximum results.

The Steele Training System emphasizes the importance of progressive overload, allowing you to continually challenge your muscles and promote growth.

If you’re struggling to decide which workout routine to follow, BodyFit by Bodybuilding.com is a great resource.

Here are some additional fitness tips that will help you become a bodybuilder:

Isolation vs. Compound Exercises

The best approach to becoming a bodybuilder involves a comprehensive process with different training methods.

One key aspect of building muscle is understanding the importance of both isolation and compound exercises.

Isolation exercises target a specific muscle group, such as bicep curls or tricep extensions.

These exercises can be great for developing muscle size and shape, but they are less effective than compound exercises for building overall strength and muscle mass.

Compound exercises, on the other hand, train multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses.

These exercises are great for building overall strength and muscle mass, allowing you to lift heavier weights and engage more muscle fibers.

A common approach to building muscle is to start your workouts with heavy compound movements such as squats and deadlifts.

These exercises will help you develop overall strength and muscle mass, and they are also great for burning calories and boosting your metabolism.

As you progress through your workout, you can slowly dial down the intensity and finish your session with lighter, concentration work such as curls and extensions. T

his approach can help you target specific muscle groups and improve muscle size and shape.

Dumbbell vs. Barbell Exercises

When it comes to building muscle, a variety of different stimuli are required to challenge your muscles.

You want to add kettlebells, workout machines, and bodyweight exercises, but most of your training will be with dumbbells and barbells.

Both dumbbells and barbells should be used in similar amounts to build a well-rounded and healthy body.

Each of these pieces of equipment has advantages over the other, and they are most effective when used in correlation with each other.

The advantage of using dumbbells is that they can be used in a wider range of motion and effectively work your smaller and stabilizing muscles.

Dumbbells can be advantageous for many motions that help build stability and strength for athletic movements.

Dumbbells can be effective alternatives even for simple motions such as biceps curls or bench press because they are less stressful on your joints and allow you to use a much wider range of motion.

For example, people who suffer from shoulder injuries may find it difficult to perform the bench press or any overhead press with a barbell but may easily be able to perform these movements with dumbbells.

Dumbbells are also much more convenient in your home gym if you plan on exercising at home.

The main advantage of barbells is that they allow you to easily and effectively move more weight, work multiple muscles at once, and perform movements in a more condensed range of motion.

Although you certainly can do variations of these movements with dumbbells, they are generally less effective.

Movements such as the goblet squat are a great way to use dumbbells for squats, but they won’t have nearly as much of a benefit for building mass or explosive power as a barbell front squat or back squat.

Since barbells do not require using as many stabilizing muscles, you can move more weight overall and uniquely stress your muscles.

Bodyweight Exercises

Bodyweight exercises are an excellent option for those who prefer to exercise without equipment or lack access to a gym.

Bodyweight exercises, such as push-ups, sit-ups, body squats, pull-ups, and inverted rows, engage multiple muscle groups simultaneously, improving overall strength and muscular endurance.

One of the biggest benefits of bodyweight exercises is that they can be done anywhere, anytime, without equipment.

Additionally, bodyweight exercises are more functional and can improve balance and coordination.

They can also help prevent injuries by strengthening stabilizing muscles, which are often neglected in traditional weightlifting exercises.

Many people overlook bodyweight exercises because they appear simple, but they can be quite challenging.

Additionally, bodyweight exercises can be made more difficult by changing the angle, adding weight, or altering the tempo.

By mastering a wide range of bodyweight-only exercises, you can build a strong foundation of overall fitness and develop the strength and control needed to perform more complex movements.

It is worth noting that bodyweight exercises may not build muscle mass as quickly as traditional weightlifting exercises, especially if you want to add significant amounts of muscle mass.

However, they can be effective for building muscle endurance and increasing definition.

And, if you are starting out on your bodybuilding journey, bodyweight exercises are a great way to build a foundation of strength before moving on to more complex movements with weights.

Step 4: Eat a Healthy, Nutritious Diet for Maximum Muscle Growth & Fat Loss

If you are going to start bodybuilding, you need to eat like a bodybuilder. I will not provide any specific meal plans in this article, but I will help you with some general rules.

Calories

You need to consume more calories than you burn to build muscle, which is why it is so hard to lose fat and build muscle at the same time.

This is known as a calorie surplus, and it’s important to note that you don’t want to overdo it with the surplus, as this can lead to unwanted fat gain.

Aim for a calorie surplus of around 500 calories daily to support muscle growth while minimizing fat gain.

If you are new to analyzing your diet, you can use a calculator like MyFitnessPal to help you count calories from the food you consume and compare it to your estimated caloric needs.

Protein

Protein is essential for muscle growth and repair. Aim to consume at least 1 gram of protein per pound of body weight daily.

This means that if you weigh 150 pounds, you should aim to consume at least 150 grams of protein daily.

However, a daily intake of 1.6 to 2.2 grams of protein for every 1 kg of body weight shows the most promising results when analyzing how much protein to consume to gain muscle.

Protein sources should be high-quality and easily digestible.

Good protein sources include chicken, turkey, fish, lean beef, eggs, and plant-based sources such as hemp, peas, and legumes.

Carbohydrates

Carbohydrates provide the body with energy for exercise and help replenish glycogen stores in the muscles.

The best carbs for bodybuilding include fruits, vegetables, whole grains, and starchy vegetables such as potatoes and sweet potatoes.

It’s important to choose complex carbohydrates, which are more slowly digested and provide a sustained energy source.

Additionally, complex carbohydrates contain more micronutrients which support your overall health.

Dietary Fats

Fats are an important macronutrient that play a crucial role in our body.

Dietary fats play an important role in muscle building because they are a source of energy, help absorb certain vitamins and aid in hormone production.

Adequate fat intake is essential for producing testosterone, a critical hormone for muscle growth and repair.

However, not all fats are created equal. Consuming healthy fats is essential to maintaining good health while consuming unhealthy fats can have negative consequences.

When choosing fats to incorporate into your diet, focusing on healthy options like olive oil, avocados, nuts, and seeds is important.

These foods are rich in unsaturated fats, which are known to have many health benefits.

Hydration

Adequate hydration is important for muscle function and recovery.

You should drink plenty of water throughout the day, especially before and after workouts.

Aim to drink at least 8-10 cups of water daily, and more if you’re sweating heavily during exercise.

Water is one of the best hydration drinks, but there are other options as well.

Nutrient Timing

It’s important to time your meals and snacks around your workouts to fuel your body and aid recovery.

Aim to consume a meal or snack containing protein and carbohydrates within 30 minutes after your workout to help repair and rebuild muscle tissue.

Additionally, eating a small snack containing carbohydrates and protein before a workout can provide energy and help prevent muscle breakdown.

Step 5: Use the Right Supplements

It’s a common misconception that supplements are necessary for bodybuilding.

However, this couldn’t be further from the truth.

Spending a lot of money on supplements every month doesn’t automatically translate to a better physique.

In fact, you’ll see much better results by investing in high-quality foods for building muscle than by spending hundreds of dollars on supplements.

You can easily spend $500 a month on supplements, but you won’t see any difference if you’re not making other necessary changes in your life.

Supplements should only be used to support your workout performances and provide nutrients to optimize results.

Unfortunately, many supplements are marketed as miracle cures, promising instant results with no effort.

Don’t fall for these claims!

Most supplements are ineffective and don’t live up to their promises, and it’s important to do your research before purchasing any supplement and only invest in those scientifically proven to work.

Ultimately, the key to a successful bodybuilding journey is a combination of healthy whole foods, supplements that work, and a solid workout routine.

By prioritizing your diet and investing in only the best supplements, you’ll be well on your way to achieving your fitness goals.

Let’s take a look at a few of the best supplements for weight loss and muscle gain that will help you when you are starting with bodybuilding:

Protein Powder

Protein is essential for muscle growth and repair, and many beginner bodybuilders may struggle to consume enough protein through whole foods alone.

Protein powder supplements can help increase protein intake and support muscle recovery and growth.

Both vegan and whey protein powders are effective options.

Although whey has a better amino acid profile and higher bioavailability, I prefer vegan protein powder because of digestion issues with whey protein.

My favorite protein supplement is Garden of Life Organic Protein and Greens:

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Caffeine

Caffeine is a stimulant that can help to increase energy, focus, and alertness during workouts.

Caffeine may also help to reduce perceived exertion, allowing beginner bodybuilders to push themselves harder during training sessions.

Caffeine can be consumed as a pre-workout supplement or through sources like coffee or tea.

When comparing pre workout supplements vs. coffee or tea, the caffeine source does not make a significant difference, but each product offers some unique benefits that may be more or less useful for you.

It’s important to be cautious with caffeine intake and not consume too much, as it can lead to negative side effects like jitters and insomnia.

If you would like to try a great pre workout supplement, I suggest Optimum Nutrition Gold Standard Pre Workout:

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Creatine Monohydrate

Creatine monohydrate is well known for its ability to enhance muscle strength, power, and endurance.

It works by increasing the amount of creatine phosphate in the muscles, which can then be used to produce more energy during exercise.

People who supplement with creatine monohydrate may see improvements in their ability to lift heavier weights and perform more reps.

My favorite creatine supplement is Optimum Nutrition Creatine Monohydrate:

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Step 6: Rest & Recovery

Rest and recovery are as important as the workouts themselves when it comes to bodybuilding.

While training challenges your muscles and stimulates growth, rest is when the body repairs, rebuilds, and grows stronger.

Without adequate recovery, progress slows, performance suffers, and the risk of injury increases.

By prioritizing rest days, optimizing your sleep routine, incorporating stretching and mobility work, and supporting your recovery with proper nutrition, you’ll set yourself up for sustained progress and peak performance.

Remember, recovery isn’t a sign of weakness—it’s a critical part of growth. Your rest and recovery practices will determine how far you can push your limits and how long you can maintain a healthy, sustainable bodybuilding journey.

Here’s how to optimize your rest and recovery routine for long-term success.

The Role of Rest Days

Taking rest days is non-negotiable in a sustainable bodybuilding routine.

These days allow your body to recover from the stress of training and help prevent overtraining, which can lead to burnout or injury.

• Frequency of Rest Days: For most beginners, 1–2 rest days per week is sufficient to allow the body to heal and rebuild. Advanced bodybuilders or those training at higher intensities may need additional rest depending on their goals and overall workload.
• Active Recovery: Rest days don’t always mean complete inactivity. Engaging in light activities such as mobility exercises, walking, or swimming can help improve blood flow, reduce muscle soreness, and enhance recovery without overloading your system.

Sleep: The Foundation of Recovery

Sleep is when your body performs its most critical recovery functions, including the release of human growth hormone (HGH), which aids muscle repair and growth.

Consistently poor sleep quality or duration can sabotage your results, no matter how disciplined you are in the gym and kitchen.

• How Much Sleep Do You Need? Aim for 7–8 hours of quality sleep each night. Athletes or those with particularly intense training routines may benefit from up to 9 hours of sleep to fully recover.
• Tips for Better Sleep:
  • Stick to a consistent sleep schedule by going to bed and waking up at the same time daily.
  • Limit screen time before bed to reduce exposure to blue light, which can interfere with your body’s production of melatonin.
  • Create a sleep-conducive environment: keep your bedroom dark, cool, and quiet.
• Natural Sleep Aids: If falling or staying asleep is a challenge, consider these natural sleep aids to improve sleep quality:
  • Melatonin: A naturally occurring hormone, melatonin supplements can help regulate your sleep cycle, especially if your routine has been disrupted.
  • Magnesium: Magnesium is a vital mineral that helps the body relax by calming the nervous system and easing muscle tension. It plays a critical role in promoting restful sleep by regulating neurotransmitters and melatonin, the hormone responsible for sleep-wake cycles. Incorporating magnesium into your nightly routine can help improve sleep quality and enhance overall recovery.
  • Zinc: Zinc is another essential mineral that improves sleep by supporting the body’s natural repair processes and hormone production. Combining magnesium with zinc before bed can create a powerful synergy for relaxing the body and promoting deeper, more restorative sleep.
  • Adaptogens: Adaptogenic herbs such as Ashwagandha and supplements like Raw Botanics Rest are excellent for calming the mind, reducing stress, and improving restorative sleep.

If you’re looking for a reliable source of both magnesium and zinc to support your sleep, rest, and recovery, Rootcha’s Magnesium & Zinc is an excellent choice.

This high-quality supplement is free of unnecessary additives and provides an effective combination of these essential minerals to help optimize your nighttime recovery and overall well-being.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Stretching and Mobility

Incorporating stretching and mobility work into your routine enhances flexibility, reduces tightness, and prevents injuries.

• Dynamic Stretching: Include dynamic stretches as part of your warm-up routine to prepare your muscles and joints for movement. This type of stretching increases blood flow and improves range of motion.
• Static Stretching: After workouts, focus on static stretches to lengthen muscles, promote relaxation, and reduce post-exercise soreness.
• Foam Rolling: Foam rolling, also known as self-myofascial release, is a simple yet effective way to release muscle tension, increase circulation, and alleviate tightness. Target areas like your quads, hamstrings, calves, and back for maximum benefit.
• Self-Massage Therapy: Use self-massage tools or your hands to perform self-massage therapy on sore or tight areas. This helps break up muscle and connective tissue adhesions, improving flexibility and recovery.

Nutrition for Muscle Recovery

While training and rest are critical, nutrition also plays a significant role in recovery.

Consuming the right balance of macronutrients and staying hydrated are key to optimizing your body’s repair processes.

• Post-Workout Nutrition: A meal or snack containing both protein and carbohydrates within 30 minutes of finishing a workout can jumpstart post-workout recovery and replenish glycogen stores.
  • Examples: A post-workout smoothie with protein and a banana, or grilled chicken with sweet potatoes.
• Hydration: Proper hydration supports muscle function, reduces fatigue, and enhances recovery. Aim for at least 8–10 cups of water daily, and increase your intake on training days or in hot climates.

Stress & Mental Recovery

Mental fatigue can be just as draining as physical fatigue.

Incorporating practices that reduce stress and promote mental recovery can have a profound impact on your performance and consistency.

• Mindfulness and Meditation: Activities like deep breathing, progressive muscle relaxation, or meditation can calm the mind and improve focus. Apps like Calm or Headspace offer guided sessions for beginners.
• Stress Management: High-stress levels increase cortisol production, which can impair recovery and muscle growth. Take time to unwind with activities you enjoy, whether it’s reading, listening to music, or spending time outdoors.

Step 7: Don’t Give Up!

Achieving your bodybuilding goals requires more than just effort in the gym—it demands unwavering consistency and discipline.

Think of your journey as building a house: every workout, every healthy meal, and every hour of rest is a brick in your foundation.

Skipping steps won’t just slow progress—it might undo what you’ve already achieved.

Consistency: The Catalyst for Change

Consistency is your secret weapon for progress. By committing to a regular workout routine and nutrition plan, you give your body the chance to adapt, grow, and transform.

The changes may be subtle at first, but over time, they compound into something extraordinary.

Beyond physical results, consistency reinforces habits that make sticking to your goals easier.

Discipline: Your Anchor Through Challenges

Discipline isn’t about being motivated every day—it’s about showing up even when you don’t feel like it. It’s choosing to prep your meals when ordering takeout feels easier or hitting the gym when the couch is calling.

Discipline carries you through inevitable setbacks, whether it’s an injury, a plateau, or a tough day.

It’s what keeps your vision of success alive, even when the path gets rocky.

Celebrate Small Wins to Stay Motivated

Tracking progress isn’t just about numbers on a scale or plates on a barbell—it’s about recognizing how far you’ve come.

Celebrate every milestone, whether it’s a slight increase in strength, a healthier relationship with food, or simply showing up consistently.

These small victories fuel your motivation and remind you why you started.

Embrace the Journey

Consistency and discipline are skills you build, not traits you’re born with. They require effort, but the rewards—stronger muscles, a healthier body, and a sharper mind—are life-changing.

There will be tough days, but those are the days that separate the dedicated from the doubtful.

Bodybuilding isn’t just about sculpting your physique; it’s about building a lifestyle and mindset that inspire resilience, confidence, and pride in your progress.

Stay focused, take setbacks in stride, and celebrate every inch of growth.

Remember, this isn’t a sprint—it’s a lifelong journey. Show up, stay consistent, and above all, never give up. The future version of yourself will thank you for it.