Exercise
Building strength safely
Strong muscles come from good form, rest and food. Growing bodies should avoid very heavy lifting and supplements.
When to see a doctor
Sharp joint pain or dizziness: stop and ask a doctor. Avoid steroids and unknown powders.
Sharp joint pain or dizziness: stop and ask a doctor. Avoid steroids and unknown powders.
At a glance
Do
- Warm up for 5 minutes
- Breathe steadily and go slowly
- Drink water
Do not
- Do not push through sharp pain
- Do not exercise right after a heavy meal
- Do not compare yourself with others
Before you start 0 / 3
Steps
1
Warm up 5-10 minutes first.
2
Start with body-weight moves: push-ups, squats, planks.
3
Keep the back straight, breathe steadily.
4
Eat protein-rich food (dal, eggs, paneer), sleep 8 hours.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.