So, you wanna build some muscle? That’s awesome! It might seem like a big deal at first, with all the fancy gym equipment and super strong people around. But honestly, getting started with a good muscle gain workout isn’t as hard as it looks. This guide is for beginners, just like you. We’re gonna break down everything you need to know, from what to eat to how to lift weights the right way. No crazy stuff, just simple steps to help you get stronger and feel better. Let’s do this!

Key Takeaways

  • Start with simple, effective exercises to build a good base.
  • Eating enough protein and good carbs is super important for muscle growth.
  • Always focus on doing exercises correctly before trying to lift heavy.
  • Make sure you’re always trying to lift a little more or do more reps over time.
  • Rest days are just as important as workout days for your muscles to recover.

Getting Started: Your Muscle Gain Journey Begins Now!

Why Muscle Gain Matters for Everyone

Let’s be real, muscle gain isn’t just for bodybuilders. It’s for everyone. Building muscle helps you burn more calories even when you’re resting, making it easier to manage your weight. Plus, it boosts your strength, making everyday tasks easier and reducing your risk of injury. Think of it as investing in a healthier, more capable you. It’s about feeling good, looking good, and living a more active life. Don’t underestimate the power of a little extra muscle!

Setting Realistic Goals for Awesome Results

Okay, so you’re ready to build some muscle. Awesome! But before you dive in, let’s talk goals. Forget those crazy transformations you see online. Start small and focus on consistent progress. Here’s a simple approach:

  • Set short-term goals: Aim to add a small amount of weight to your lifts each week.
  • Track your progress: Keep a workout journal to see how far you’ve come.
  • Be patient: Muscle gain takes time, so don’t get discouraged if you don’t see results overnight.

Remember, it’s a marathon, not a sprint. Celebrate every small victory, and don’t compare yourself to others. Your journey is unique, and your progress is what matters most.

The Mindset of a Muscle-Building Champion

Your mind is just as important as your muscles when it comes to building strength. You need to cultivate the right mindset to stay motivated and consistent. Here’s how:

  • Believe in yourself: Know that you’re capable of achieving your goals.
  • Stay positive: Focus on the progress you’re making, not the challenges you face.
  • Be patient: Understand that muscle gain takes time and effort.

It’s all about developing a growth mindset. See challenges as opportunities to learn and grow, and never give up on yourself. With the right attitude, you can achieve anything you set your mind to. Remember to check out this step-by-step approach to help you get started!

Fueling Your Gains: Nutrition for Newbies

Protein Power: Your Muscle’s Best Friend

Okay, so you’re hitting the gym, that’s awesome! But here’s the thing: you can’t build a house without bricks, right? Same goes for muscles. Protein is your body’s building block, and you need a good supply to repair and grow those muscles after a tough workout. Think of it as the construction crew showing up after demolition day.

Here’s a quick rundown of good protein sources:

  • Lean meats (chicken, turkey, beef)
  • Fish (salmon, tuna, cod)
  • Eggs (the whole egg is great!)
  • Dairy (Greek yogurt, milk, cheese)
  • Plant-based options (beans, lentils, tofu)

Aim for around 0.8-1 gram of protein per pound of body weight. Don’t stress too much about hitting it exactly, just make it a priority in your meals. If you are looking for a convenient boost, consider protein powder.

Carbs and Fats: Don’t Fear Them, Embrace Them!

So many people think carbs and fats are the enemy, but that’s just not true, especially when you’re trying to gain muscle. They’re actually your allies! Carbs are your body’s primary source of energy. They fuel your workouts and help your muscles recover. Fats are important for hormone production and overall health.

Think of it this way:

  • Carbs: Fuel for your workouts and recovery.
  • Fats: Support hormone production and overall health.

Good carb sources include:

  • Oats
  • Brown rice
  • Potatoes
  • Fruits

Healthy fat sources include:

  • Avocados
  • Nuts and seeds
  • Olive oil

Don’t cut these out completely! Instead, focus on getting the right kinds of carbs and fats. Complex carbs and healthy fats will keep you feeling full and energized, without the sugar crash.

Hydration Habits for Peak Performance

Seriously, don’t underestimate the power of water! Dehydration can kill your gains faster than you think. Water helps transport nutrients to your muscles, keeps your joints lubricated, and regulates your body temperature. If you’re even slightly dehydrated, your performance in the gym will suffer.

Here’s how to stay hydrated:

  • Carry a water bottle with you everywhere.
  • Sip on water throughout the day, not just when you’re thirsty.
  • Drink extra water before, during, and after your workouts.
  • Consider adding electrolytes if you’re sweating a lot.

Aim for at least a gallon of water a day, especially when you’re working out hard. Your body will thank you for it!

The Core Lifts: Building a Strong Foundation

Alright, let’s get down to the nitty-gritty! We’re talking about the core lifts – the exercises that’ll give you the most bang for your buck. These aren’t just any exercises; they’re the foundation upon which you’ll build your strength and muscle. Think of them as the pillars of your personal Parthenon of gains. Ready to become a Greek god/goddess? Let’s dive in!

Mastering the Squat: King of All Exercises

The squat. Oh, the squat. It’s often called the king of all exercises, and for good reason. It works your entire lower body, engages your core, and even helps with overall athleticism. If you could only do one exercise for the rest of your life, the squat would be a solid choice.

Here’s why it’s so awesome:

  • Works your quads, hamstrings, and glutes all at once.
  • Improves your balance and coordination.
  • Boosts your overall strength and power.

Proper form is key here. Start with bodyweight squats to get the movement down, then gradually add weight as you get stronger. Don’t be afraid to ask a trainer for help – it’s better to learn correctly from the start than to develop bad habits.

Deadlifts Demystified: Lift Like a Pro

Deadlifts can seem intimidating, but trust me, they’re not as scary as they look. They’re incredibly effective for building overall strength and muscle mass, especially in your back, legs, and core. Think of it as picking something heavy off the ground – a skill that’s pretty useful in everyday life, right?

Here’s the lowdown:

  • Works almost every muscle in your body.
  • Builds serious back strength.
  • Improves your grip strength.

Bench Press Basics: Chest Day Glory

Ah, the bench press – the exercise everyone associates with chest day. It’s a classic for a reason. It’s great for building chest, shoulder, and tricep strength. Plus, let’s be honest, who doesn’t want a stronger chest? Just make sure you have a spotter when you start adding weight. It’s always better to be safe than sorry!

Why bench press?

  • Builds a strong and defined chest.
  • Improves your pushing power.
  • It’s a staple in almost every weight training program.

Beyond the Big Three: Essential Accessory Exercises

Okay, so you’ve got the squat, deadlift, and bench press down (or at least you’re working on them!). That’s awesome! But if you really want to build a well-rounded physique and maximize your gains, you can’t stop there. Accessory exercises are your secret weapon. They target specific muscle groups, help correct imbalances, and can even prevent injuries. Think of them as the supporting cast that makes the stars shine even brighter. And don’t worry, they’re not boring! Let’s dive into some must-do accessory movements.

Rows for a Powerful Back

Rows are absolutely essential for building a strong and thick back. They complement the bench press by working the opposing muscle groups, which helps maintain balance and prevent shoulder issues. There are tons of row variations you can try, so find one that you enjoy and that you feel working your back muscles effectively.

Here are a few ideas to get you started:

  • Barbell Rows: A classic for a reason. Focus on maintaining a flat back and pulling the bar to your lower chest.
  • Dumbbell Rows: Great for working each side independently, helping to correct any strength imbalances.
  • Cable Rows: Provides constant tension throughout the movement, which can lead to serious muscle growth.

Don’t underestimate the power of a strong back. It’s not just about aesthetics; it’s about posture, stability, and overall strength. Rows are your ticket to a healthier and more powerful you.

Overhead Press: Shoulder Strength Supercharger

The overhead press, also known as the shoulder press, is a fantastic exercise for building strong and defined shoulders. It also engages your core and upper back, making it a great compound movement. It’s a great way to build shoulder strength.

Here’s how to make the most of it:

  • Start with a weight you can comfortably control. Form is key here!
  • Focus on pushing the weight straight up, keeping your core engaged.
  • Try different variations, like the barbell overhead press or dumbbell shoulder press, to challenge your muscles in new ways.

Lunges: Leg Day’s Secret Weapon

Squats are amazing, but lunges add a whole new dimension to your leg workouts. They target your quads, glutes, and hamstrings, while also improving your balance and coordination. Plus, they’re a great way to work each leg independently, which can help correct strength imbalances.

Here are some lunge variations to try:

  • Forward Lunges: Step forward into the lunge, keeping your front knee behind your toes.
  • Reverse Lunges: Step backward into the lunge, which can be easier on the knees for some people.
  • Walking Lunges: A dynamic exercise that challenges your balance and coordination even further.

Crafting Your Weekly Muscle Gain Workout Schedule

Full Body Fun: Why It’s Great for Beginners

Full body workouts are awesome when you’re just starting out. Why? Because they hit all the major muscle groups in one session. This means you’re stimulating muscle growth more frequently throughout the week. Think of it as introducing your body to the wonderful world of lifting.

  • Simple and effective.
  • Great for learning proper form.
  • Builds a solid foundation of strength.

A typical full body routine might involve squats, bench press, rows, overhead press, and deadlifts. Doing these exercises 2-3 times a week is a fantastic way to kickstart your muscle-building journey.

Splitting It Up: When to Consider a Different Approach

As you get stronger, you might find that full body workouts aren’t cutting it anymore. That’s when a split routine comes in handy. This involves dedicating specific days to certain muscle groups. For example, you could have a chest and triceps day, a back and biceps day, and a leg day. This allows you to focus more intensely on each muscle group, leading to increased muscle growth. It’s all about finding what works best for your body and your schedule.

  • More focused muscle stimulation.
  • Allows for higher volume per muscle group.
  • Can be tailored to your specific goals.

Rest Days Are Growth Days: Don’t Skip Them!

Seriously, rest is just as important as the workouts themselves. When you lift, you’re actually breaking down muscle tissue. It’s during rest that your body repairs and rebuilds those muscles, making them bigger and stronger. Think of rest days as your secret weapon. Don’t underestimate the power of a good nap or a relaxing walk. Overtraining is a real thing, and it can stall your progress and even lead to injury.

  • Allows muscles to recover and rebuild.
  • Prevents overtraining and burnout.
  • Improves overall performance.

Remember, muscle growth happens outside the gym. Prioritize sleep, nutrition, and stress management to maximize your gains.

Perfecting Your Form: Quality Over Quantity

Beginner lifting weights, good form.

Slow and Steady Wins the Muscle Race

Forget about ego lifting! Seriously, leave it at the door. When you’re starting out, it’s way more important to nail the correct form than to hoist the heaviest weight possible. Think of it this way: you’re building a house, and your form is the foundation. A shaky foundation means the whole thing is gonna crumble. Focus on controlled movements, feeling the muscles working, and getting that mind-muscle connection going. Trust me, your body will thank you later, and you’ll see better results in the long run. It’s about building a solid base, not showing off.

Listening to Your Body: Avoiding Ouchies

Your body is pretty good at telling you when something’s not right. Learn to listen! That twinge in your shoulder? That sharp pain in your knee? Don’t ignore it! Pushing through pain is a recipe for injury, and injuries will sideline you faster than anything else. If something feels off, stop. Re-evaluate your form, maybe lower the weight, or even skip the exercise for the day. There’s no shame in taking a break. It’s better to miss one workout than to miss weeks or months because you’re injured.

Here’s a few things to keep in mind:

  • Warm up properly before each workout.
  • Cool down and stretch afterwards.
  • Don’t be afraid to modify exercises to fit your body.

Remember, consistency is key, and you can’t be consistent if you’re constantly injured. Prioritize your well-being, and your muscles will grow stronger and healthier.

Video Yourself: Your Best Coach

One of the best things you can do is record yourself performing the exercises. It’s amazing what you can catch on video that you don’t notice in the moment. You might think your back is straight during a squat, but the video might reveal you’re rounding it. It’s like having a personal coach who’s always there to give you feedback. Plus, you can track your progress over time and see how your form improves.

Here’s how to make the most of it:

  1. Set up your camera (your phone works great!).
  2. Record yourself from multiple angles.
  3. Compare your form to videos of professionals.
  4. Make adjustments and record again!

Don’t be discouraged if your form isn’t perfect right away. It takes time and practice. Just keep at it, and you’ll get there. If you are looking for a video workout program, there are many available online.

Progressive Overload: The Key to Continuous Muscle Gain

Alright, so you’re hitting the gym, feeling good, but wondering how to keep those gains coming? The secret sauce is progressive overload. It’s not just about showing up; it’s about consistently challenging your muscles to do more than they’re used to. Think of it like this: your body adapts to what you throw at it. If you keep doing the same thing, it’ll get really efficient at it, but it won’t grow much. Progressive overload is all about keeping your body guessing and forcing it to adapt by getting bigger and stronger.

Adding Weight: The Obvious Next Step

This is probably the first thing that comes to mind, and for good reason! Adding weight to your lifts is a super effective way to implement progressive overload. If you’re benching 100 pounds for 8 reps, try bumping it up to 105 or 110 next week. Even small increases can make a big difference over time. Just make sure your form stays solid – no ego lifting!

More Reps, More Gains: Pushing Your Limits

Can’t add more weight just yet? No problem! Try increasing the number of reps you do with the weight you’re currently using. If you’re doing 3 sets of 8 reps, aim for 3 sets of 9 or 10. This increases the volume of your workout, which is a key driver of muscle growth. It’s all about pushing yourself a little further each time.

Time Under Tension: Making Every Rep Count

This one’s a bit more subtle, but it can be a game-changer. Time under tension (TUT) refers to how long your muscles are actively working during each rep. Instead of just rushing through your sets, try slowing down the eccentric (lowering) portion of the lift. For example, on a squat, take 3-4 seconds to lower yourself down, then explode back up. This increases the stress on your muscles and can lead to more growth. Here are some ways to increase TUT:

  • Slower Reps
  • Pauses at the top or bottom of the movement
  • Using constant tension techniques

Progressive overload isn’t just about adding weight every single workout. It’s about finding ways to consistently challenge your muscles over time. This could mean adding weight, increasing reps, improving your form, or manipulating time under tension. The key is to listen to your body and make sure you’re progressing safely and effectively. Remember to track your workouts in a workout journal to see how far you’ve come!

Tracking Your Triumphs: Celebrating Every Step

It’s easy to get caught up in the grind and forget how far you’ve come. But tracking your progress and celebrating those wins, big or small, is super important for staying motivated and seeing the real results of your hard work. Let’s dive into some ways to do just that!

The Power of a Workout Journal

Think of a workout journal as your personal muscle-building diary. It’s where you record everything: exercises, sets, reps, weight lifted, how you felt, and anything else that seems relevant. Why bother? Well:

  • It shows you exactly where you started. Seeing those initial numbers compared to where you are now is a huge confidence booster.
  • It helps you identify patterns. Are you consistently struggling with a certain exercise? Is a particular day of the week always a slump? The journal will tell you.
  • It ensures progressive overload. You’ll know exactly how much weight you lifted last time, so you can aim to beat it this time. This is key to strength training.

A workout journal doesn’t have to be fancy. A simple notebook or a note-taking app on your phone works just fine. The important thing is to be consistent and detailed.

Progress Photos: See Your Amazing Transformation

Numbers are great, but sometimes you need visual proof! Taking progress photos every couple of weeks can be incredibly motivating. Here’s how to do it right:

  • Consistency is key. Take the photos in the same location, with the same lighting, and wearing the same clothes (or lack thereof!).
  • Take photos from multiple angles. Front, side, and back shots will give you a complete picture.
  • Don’t be discouraged by small changes. Muscle gain takes time, and the changes might be subtle at first. But over time, you’ll see a noticeable difference.

Non-Scale Victories: Beyond the Numbers

Muscle gain isn’t just about what the scale says. In fact, sometimes the scale doesn’t budge at all, even when you’re making progress! That’s why it’s important to celebrate non-scale victories (NSVs). These are things like:

  • Your clothes fitting better. That’s a sign of muscle gain and fat loss.
  • Lifting heavier weights. Crushing a personal best is always a reason to celebrate!
  • Having more energy. Feeling stronger and more energetic in your daily life is a huge win.
  • Getting compliments from others. It’s always nice to hear that your hard work is paying off!

Focus on these NSVs, especially when the scale isn’t cooperating. They’re a reminder that you’re making progress, even if it’s not always reflected in the numbers. Remember to use a workout app like Jefit to track your progress and stay motivated!

Common Pitfalls and How to Dodge Them

Alright, so you’re pumped to build muscle, which is awesome! But let’s be real, there are some common mistakes beginners make that can totally stall your progress. Knowing what they are and how to avoid them is half the battle. Let’s dive in!

Over-Training: Less Is Sometimes More

Okay, so you’re super motivated, and you want to hit the gym every single day. I get it! But trust me, over-training is a real thing, and it can seriously hinder your gains. Your muscles grow when you rest, not when you’re constantly tearing them down. Think of it like this: you’re not building a house by hammering nails 24/7; you need to let the foundation set. Here’s how to avoid overdoing it:

  • Stick to your workout schedule. Don’t add extra sessions just because you feel like it.
  • Listen to your body. If you’re constantly sore and exhausted, you’re probably doing too much.
  • Prioritize sleep. Aim for 7-9 hours of quality sleep each night. This is when your body repairs and rebuilds muscle tissue. If you are looking for ways to improve your sleep, consider cultivating balanced lifestyle habits.

Under-Eating: Fuel Your Fire!

This is a big one! You can’t build a house without materials, right? Same goes for muscle. If you’re not eating enough, your body simply won’t have the resources it needs to build new muscle tissue. It’s like trying to drive a car with an empty gas tank. Here’s the deal:

  • Track your calories. Use an app to get a sense of how much you’re actually eating.
  • Prioritize protein. Aim for at least 0.8 grams of protein per pound of body weight.
  • Don’t be afraid of carbs and fats. They’re essential for energy and hormone production. If you are unsure of how to track your calories, consider reaching out to Health and Wellness professionals.

Under-eating is a sneaky pitfall because sometimes people think they’re eating enough, but they’re not tracking it accurately. A small adjustment in your diet can make a huge difference in your results. Don’t sabotage your hard work in the gym by skimping on the fuel!

Impatience: Muscle Gain Is a Marathon, Not a Sprint

Look, we all want results yesterday. But building muscle takes time, plain and simple. You’re not going to pack on 20 pounds of muscle in a month. It’s a gradual process that requires consistency and patience. Don’t get discouraged if you don’t see results immediately. Here’s how to stay the course:

  • Focus on the process. Enjoy the workouts, the feeling of getting stronger, and the progress you’re making.
  • Set realistic expectations. Aim for 1-2 pounds of muscle gain per month. This is a sustainable and achievable goal.
  • Celebrate small victories. Every PR (personal record), every extra rep, every slight increase in muscle size is a win! A great way to track your progress is by using a workout journal.

Supplements: Are They Really Necessary for Beginners?

Let’s talk supplements. It’s a topic that comes up a lot, especially when you’re just starting your muscle-building journey. The short answer? Probably not necessary, but they can be helpful in certain situations. Don’t fall for the marketing hype right away. Focus on the fundamentals first – solid nutrition and a consistent workout routine. Once you’ve got those down, then we can explore if supplements might give you an extra edge.

Protein Powder: A Convenient Boost

Protein is the building block of muscle, no doubt. And while you should aim to get most of your protein from whole food sources like chicken, fish, eggs, and beans, sometimes it’s just not practical to cook up a meal. That’s where protein powder comes in handy. It’s a convenient way to hit your daily protein goals, especially after a workout when your muscles are craving nutrients. There are tons of options out there – whey, casein, soy, pea, etc. Whey is a popular choice because it’s quickly absorbed. Experiment and see what works best for your stomach and your budget.

Creatine: The Most Researched Supplement

If there’s one supplement that’s consistently backed by science, it’s creatine. It helps your muscles produce energy during heavy lifting or high-intensity exercise. This can lead to increased strength and muscle size over time. It’s one of the top supplements for enhancing muscle growth.

Here’s the deal with creatine:

  • It’s generally safe for most people.
  • It’s relatively inexpensive.
  • It can cause some water retention, so don’t be surprised if you gain a little weight initially.

Creatine works by increasing the amount of phosphocreatine in your muscles, which helps regenerate ATP (the primary energy carrier in cells). This allows you to push harder for longer during your workouts, ultimately leading to more muscle growth.

Multivitamins: Filling Nutritional Gaps

Think of multivitamins as an insurance policy. Even if you’re eating a balanced diet, it can be tough to get all the vitamins and minerals you need. A multivitamin can help fill in any nutritional gaps. It’s not going to magically build muscle, but it can support your overall health and well-being, which is important for optimal muscle growth. Look for a multivitamin that’s tailored to your age and gender. And remember, it’s a supplement, not a replacement for real food. Here are some things to consider:

  • Check the label for essential vitamins and minerals.
  • Don’t exceed the recommended daily dose.
  • Talk to your doctor if you have any concerns.

Staying Motivated: Keep That Fire Burning!

Man lifting weights in a gym.

It’s easy to start strong, but staying consistent is where the real magic happens. Life throws curveballs, motivation dips, and sometimes you just don’t feel like hitting the gym. That’s normal! The key is to build systems and strategies that keep you going even when motivation wanes. Let’s look at some ways to keep that fire burning!

Finding Your Workout Buddy

Working out solo can be tough. Having a workout buddy can make all the difference. A good buddy holds you accountable, provides encouragement, and makes the whole process more enjoyable. Plus, a little friendly competition never hurts! Find someone with similar goals and schedules, and get ready to crush those workouts together. It’s way easier to stick to your workout schedule when you know someone’s counting on you.

Setting Up a Reward System

Let’s be real, sometimes you need a little extra incentive. Setting up a reward system can be a great way to stay motivated. It doesn’t have to be anything extravagant; small, achievable rewards can work wonders. Here are some ideas:

  • New workout gear after hitting a milestone
  • A cheat meal after a week of clean eating
  • A relaxing massage after a particularly tough training cycle
  • A weekend getaway after 3 months of consistency

Remember, the reward should be something you genuinely look forward to. This will help you stay focused and driven, even when the going gets tough.

Remembering Your ‘Why’: Your Ultimate Inspiration

When motivation is low, it’s crucial to reconnect with your ‘why’. Why did you start this journey in the first place? Was it to improve your health, build confidence, or simply feel better about yourself? Write down your reasons and keep them somewhere visible, like on your fridge or in your workout journal. Remind yourself of these reasons whenever you feel like giving up. Your ‘why’ is your ultimate source of inspiration, and it will help you push through the tough times. It’s about more than just muscle; it’s about your overall well-being.

Wrapping It Up: Your Muscle Gain Journey Starts Now!

So, there you have it! Getting started with muscle gain doesn’t have to be super complicated. Just remember, it’s all about being steady and sticking with it. You’ll have days where you feel like a superhero, and other days where you just want to chill. That’s totally normal. The main thing is to keep showing up, even when it’s tough. Listen to your body, celebrate the small wins, and don’t be afraid to ask for help if you need it. You’ve got this, and before you know it, you’ll be seeing some real changes. Get out there and start lifting!

Frequently Asked Questions

How often should a beginner work out to gain muscle?

For beginners, a full-body workout three times a week is often best. This lets your muscles get enough rest and grow stronger. As you get more experienced, you might try splitting your workouts to focus on different body parts on different days.

Are rest days really necessary for muscle growth?

Yes, rest days are super important! Your muscles don’t grow when you’re lifting weights; they grow when you’re resting and recovering. Skipping rest days can lead to injuries and stop your progress.

How much protein do I need to eat for muscle gain?

You should try to eat about one gram of protein for every pound of your body weight. For example, if you weigh 150 pounds, aim for 150 grams of protein each day. This helps your muscles repair and grow.

What does “proper form” mean in weightlifting?

Proper form means doing each exercise correctly, even if it means using less weight. Good form helps you target the right muscles, prevents injuries, and makes your workouts more effective. Always choose good form over lifting heavy weights.

What is progressive overload?

Progressive overload means slowly making your workouts harder over time. This could be by lifting heavier weights, doing more reps (how many times you lift the weight), or taking shorter breaks between sets. It’s how you keep challenging your muscles to grow.

Should I track my workouts?

It’s a good idea to track your workouts in a journal or on an app. Write down the exercises you do, how much weight you lift, and how many reps you complete. This helps you see your progress and plan how to make your workouts harder.

Do beginners need to take supplements to gain muscle?

While not strictly necessary, protein powder can be a helpful way to get enough protein, especially if you find it hard to eat enough through food alone. Creatine is another well-researched supplement that can help with strength and muscle size. Always talk to a doctor before taking supplements.

How can I stay motivated when I don’t see results right away?

Gaining muscle takes time and patience. It’s not a race. Focus on being consistent with your workouts and nutrition, celebrate small wins, and remember why you started. Finding a workout buddy or setting small rewards can also help keep you motivated.