A History of the Public Health System

 

In Chapter 1, the committee found that the current public health system must play a critical role in handling major threats to the public health, but that this system is currently in disarray. Chapter 2 explained the committee’s ideal for the public health system—how it should be arranged for handling current and future threats to health. In this chapter the history of the existing public health system is briefly described. This history is intended to provide some perspective on how protection of citizens from health threats came to be a public responsibility and on how the public health system came to be in its current state.

History

During the past 150 years, two factors have shaped the modern public health system: first, the growth of scientific knowledge about sources and means of controlling disease; second, the growth of public acceptance of disease control as both a possibility and a public responsibility. In earlier centuries, when little was known about the causes of disease, society tended to regard illness with a degree of resignation, and few public actions were taken. As understanding of sources of contagion and means of controlling disease became more refined, more effective interventions against health threats were developed. Public organizations and agencies were formed to employ newly discovered interventions against health threats. As scientific knowledge grew, public authorities expanded to take on new tasks, including sanitation, immunization, regulation, health education, and personal health care. (Chave, 1984; Fee, 1987)

The link between science, the development of interventions, and organization of public authorities to employ interventions was increased public understanding of and social commitment to enhancing health. The growth of a public system for protecting health depended both on scientific discovery and social action. Understanding of disease made public measures to alleviate pain and suffering possible, and social values about the worthiness of this goal made public measures feasible. The history of the public health system is a history of bringing knowledge and values together in the public arena to shape an approach to health problems.

Before the Eighteenth Century

Throughout recorded history, epidemics such as the plague, cholera, and smallpox evoked sporadic public efforts to protect citizens in the face of a dread disease. Although epidemic disease was often considered a sign of poor moral and spiritual condition, to be mediated through prayer and piety, some public effort was made to contain the epidemic spread of specific disease through isolation of the ill and quarantine of travelers. In the late seventeenth century, several European cities appointed public authorities to adopt and enforce isolation and quarantine measures (and to report and record deaths from the plague). (Goudsblom, 1986)

The Eighteenth Century

By the eighteenth century, isolation of the ill and quarantine of the exposed became common measures for containing specified contagious diseases. Several American port cities adopted rules for trade quarantine and isolation of the sick. In 1701 Massachusetts passed laws for isolation of smallpox patients and for ship quarantine as needed. (After 1721, inoculation with material from smallpox scabs was also accepted as an effective means of containing this disease once the threat of an epidemic was declared.) By the end of the eighteenth century, several cities, including Boston, Philadelphia, New York, and Baltimore, had established permanent councils to enforce quarantine and isolation rules. (Hanlon and Pickett, 1984) These eighteenth-century initiatives reflected new ideas about both the cause and meaning of disease. Diseases were seen less as natural effects of the human condition and more as potentially controllable through public action.

Also in the eighteenth century, cities began to establish voluntary general hospitals for the physically ill and public institutions for the care of the mentally ill. Finally, physically and mentally ill dependents were cared for by their neighbors in local communities. This practice was made official in England with the adoption of the 1601 Poor Law and continued in the American colonies. (Grob, 1966; Starr, 1982) By the eighteenth century, several communities had reached a size that demanded more formal arrangements for care of their ill than Poor Law practices. The first American voluntary hospitals were established in Philadelphia in 1752 and in New York in 1771. The first public mental hospital was established in Williamsburg, Virginia in 1773. (Turner, 1977)

The Nineteenth Century: The Great Sanitary Awakening

The nineteenth century marked a great advance in public health. “The great sanitary awakening” (Winslow, 1923)—the identification of filth as both a cause of disease and a vehicle of transmission and the ensuing embrace of cleanliness—was a central component of nineteenth-century social reforms. Sanitation changed the way society thought about health. Illness came to be seen as an indicator of poor social and environmental conditions, as well as poor moral and spiritual conditions. Cleanliness was embraced as a path both to physical and moral health. Cleanliness, piety, and isolation were seen to be compatible and mutually reinforcing measures to help the public resist disease. At the same time, mental institutions became oriented toward “moral treatment” and cure.

Sanitation also changed the way society thought about public responsibility for citizen’s health. Protecting health became a social responsibility. Disease control continued to focus on epidemics, but the manner of controlling turned from quarantine and isolation of the individual to cleaning up and improving the common environment. And disease control shifted from reacting to intermittent outbreaks to continuing measures for prevention. With sanitation, public health became a societal goal and protecting health became a public activity.

The Sanitary Problem

With increasing urbanization of the population in the nineteenth century, filthy environmental conditions became common in working class areas, and the spread of disease became rampant. In London, for example, smallpox, cholera, typhoid, and tuberculosis reached unprecedented levels. It was estimated that as many as 1 person in 10 died of smallpox. More than half the working class died before their fifth birthday. Meanwhile, “In the summers of 1858 and 1859 the Thames stank so badly as to rise “to the height of an historic event … for months together the topic almost monopolized the public prints’.” (Winslow, 1923) London was not alone in this dilemma. In New York, as late as 1865, “the filth and garbage accumulate in the streets to the depth sometimes of two or three feet.” In a 2-week survey of tenements in the sixteenth ward of New York, inspectors found more than 1,200 cases of smallpox and more than 2,000 cases of typhus. (Winslow, 1923) In Massachusetts in 1850, deaths from tuberculosis were 300 per 100,000 population, and infant mortality was about 200 per 1,000 live births. (Hanlon and Pickett, 1984)Earlier measures of isolation and quarantine during specific disease outbreaks were clearly inadequate in an urban society. It was simply impossible to isolate crowded slum dwellers or quarantine citizens who could not afford to stop working. (Wohl, 1983) It also became clear that diseases were not just imported from other shores, but were internally generated. ”The belief that epidemic disease posed only occasional threats to an otherwise healthy social order was shaken by the industrial transformation of the nineteenth century.” (Fee, 1987) Industrialization, with its overburdened workforce and crowded dwellings, produced both a population more susceptible to disease and conditions in which disease was more easily transmitted. (Wohl, 1983) Urbanization, and the resulting concentration of filth, was considered in and of itself a cause of disease. “In the absence of specific etiological concepts, the social and physical conditions which accompanied urbanization were considered equally responsible for the impairment of vital bodily functions and premature death.” (Rosenkrantz, 1972)

At the same time, public responsibility for the health of the population became more acceptable and fiscally possible. In earlier centuries, disease was more readily identified as only the plight of the impoverished and immoral. The plague had been regarded as a disease of the poor; the wealthy could retreat to country estates and, in essence, quarantine themselves. In the urbanized nineteenth century, it became obvious that the wealthy could not escape contact with the poor. “Increasingly, it dawned upon the rich that they could not ignore the plight of the poor; the proximity of gold coast and slum was too close.” (Goudsblom, 1986) And the spread of contagious disease in these cities was not selective. Almost all families lost children to diphtheria, smallpox, or other infectious diseases. Because of the the deplorable social and environmental conditions and the constant threat of disease spread, diseases came to be considered an indicator of a societal problem as well as a personal problem. “Poverty and disease could no longer be treated simply as individual failings.” (Fee, 1987) This view included not only contagious disease, but mental illness as well. Insanity came to be viewed at least in part as a societal failing, caused by physical, moral, and social tensions.

The Development of Public Activities in Health

Edwin Chadwick, a London lawyer and secretary of the Poor Law Commission in 1838, is one of the most recognized names in the sanitary reform movement. Under Chadwick’s authority, the commission conducted studies of the life and health of the London working class in 1838 and that of the entire country in 1842. The report of these studies, General Report on the Sanitary Conditions of the Labouring Population of Great Britain, “was a damning and fully documented indictment of the appalling conditions in which masses of the working people were compelled to live, and die, in the industrial towns and rural areas of the Kingdom.” (Chave, 1984) Chadwick documented that the average age at death for the gentry was 36 years; for the tradesmen, 22 years; and for the laborers, only 16 years. (Hanlon and Pickett, 1984) To remedy the situation, Chadwick proposed what came to be known as the “sanitary idea.” His remedy was based on the assumption that diseases are caused by foul air from the decomposition of waste. To remove disease, therefore, it was necessary to build a drainage network to remove sewage and waste. Further, Chadwick proposed that a national board of health, local boards in each district, and district medical officers be appointed to accomplish this goal. (Chave, 1984)Chadwick’s report was quite controversial, but eventually many of his suggestions were adopted in the Public Health Act of 1848. The report, which influenced later developments in public health in England and the United States, documented the extent of disease and suffering in the population, promoted sanitation and engineering as means of controlling disease, and laid the foundation for public infrastructure for combating and preventing contagious disease.

In the United States, similar studies were taking place. Inspired in part by Chadwick, local sanitary surveys were conducted in several cities. The most famous of these was a survey conducted by Lemuel Shattuck, a Massachusetts bookseller and statistician. His Report of the Massachusetts Sanitary Commission was published in 1850. Shattuck collected vital statistics on the Massachusetts population, documenting differences in morbidity and mortality rates in different localities. He attributed these differences to urbanization, specifically the foulness of the air created by decay of waste in areas of dense population, and to immoral life-style. He showed that the poor living conditions in the city threatened the entire community. “Even those persons who attempted to maintain clean and decent homes were foiled in their efforts to resist diseases if the behavior of others invited the visitation of epidemics.” (Rosenkrantz, 1972)Shattuck considered immorality an important influence on susceptibility to ill health—and in fact drunkenness and sloth did often lead to poor health in the slums—but he believed that these conditions were threatening to all. Further, Shattuck determined that those most likely to be affected by disease were also those who, either through ignorance or lack of concern, failed to take personal responsibility for cleanliness and sanitation of their area. (Rosenkrantz, 1972) Consequently, he argued that the city or the state had to take responsibility for the environment. Shattuck’s Report of the Massachusetts Sanitary Commission recommended, in its “Plan for a Sanitary Survey of the State,” a comprehensive public health system for the state.

The report recommended, among other things, new census schedules; regular surveys of local health conditions; supervision of water supplies and waste disposal; special studies on specific diseases, including tuberculosis and alcoholism; education of health providers in preventive medicine; local sanitary associations for collecting and distributing information; and the establishment of a state board of health and local boards of health to enforce sanitary regulations. (Winslow, 1923; Rosenkrantz, 1972)

Shattuck’s report was widely circulated after publication, but because of political upheaval at the time of release nothing was done. The report “fell flat from the printer’s hand.” In the years following the Civil War, however, the creation of special agencies became a more common method of handling societal problems. Massachusetts set up a state board of health in 1869. The creation of this board reflected more a trend of strengthened government than new knowledge about the causes and control of disease. Nevertheless, the type of data collected by Shattuck was used to justify the board. And the board relied on many of the recommendations of Shattuck’s report for shaping a public health system. (Rosenkrantz, 1972; Hanlon and Pickett, 1984) Although largely ignored at the time of its release, Shattuck’s report has come to be considered one of the most farsighted and influential documents in the history of the American public health system. Many of the principles and activities he proposed later came to be considered fundamental to public health. And Shattuck established the fundamental usefulness of keeping records and vital statistics.

Similarly, in New York, John Griscom published The Sanitary Condition of the Labouring Population of New York in 1848. This report eventually led to the establishment of the first public agency for health, the New York City Health Department, in 1866. During this same period, boards of health were established in Louisiana, California, the District of Columbia, Virginia, Minnesota, Maryland, and Alabama. (Fee, 1987; Hanlon and Pickett, 1984) By the end of the nineteenth century, 40 states and several local areas had established health departments.

Although the specific mechanisms of diseases were still poorly understood, collective action against contagious disease proved to be successful. For example, cholera was known to be a waterborne disease, but the precise agent of infection was not known at this time. The sanitary reform movement brought more water to cities in the mid-nineteenth century, through private contractors and eventually through reservoirs and municipal water supplies, but its usefulness did not depend primarily on its purity for consumption, but its availability for washing and fire protection. (Blake, 1956) Nonetheless, sanitary efforts of the New York Board of Health in 1866, including inspections, immediate case reporting, complaint investigations, evacuations, and disinfection of possessions and living quarters, kept an outbreak of cholera to a small number of cases. “The mildness of the epidemic was no more a stroke of good fortune, observers agreed, but the result of careful planning and hard work by the new health board.” (Rosenberg, 1962) Cities without a public system for monitoring and combatting the disease fared far worse in the 1866 epidemic.

During this period, states also established more public institutions for care of the mentally ill. Dorothea Dix, a retired school teacher from Maine, is the most familiar name in the reform movement for care of the mentally ill. In the early nineteenth century, under Poor Law practices, communities that could not place their poor mentally ill citizens in more appropriate institutions put them in municipal jails and almshouses. Beginning in the middle of the century, Dix led a crusade to publicize the inhumane treatment mentally ill citizens were receiving in jails and campaigned for the establishment of more public institutions for care of the insane. In the nineteenth century, mental illness was considered a combination of inherited characteristics, medical problems, and social, intellectual, moral, and economic failures. It was believed, despite the prejudice that the poor and foreign-born were more likely to be mentally ill, that moral treatment in a humane social setting could cure mental illness. Dix and others argued that in the long run institutional care was cheaper for the community. The mentally ill could be treated and cured in an institution, making continuing public support unnecessary. Some 32 public institutions were established due to Dix’s efforts. Although the practice of moral treatment proved to be less successful than hoped, the nineteenth-century social reform movement established the principle of state responsibility for the indigent mentally ill. (Grob, 1966; Foley and Sharfstein, 1983)

New ideas about causes of disease and about social responsibility stimulated the development of public health agencies and institutions. As environmental and social causes of diseases were identified, social action appeared to be an effective way to control diseases. When health was no longer simply an individual responsibility, it became necessary to form public boards, agencies, and institutions to protect the health of citizens. Sanitary and social reform provided the basis for the formation of public health organizations.

Public health agencies and institutions started at the local and state levels in the United States. Federal activities in health were limited to the Marine Hospital Service, a system of public hospitals for the care of merchant seamen. Because merchant seamen had no local citizenship, the federal government took on the responsibility of providing their health care. A national board of health, which was intended to take over the responsibilities of the Marine Hospital Service, was adopted in 1879, but, opposed by the Marine Hospital Service and many southern states, the board lasted only until 1883 (Anderson, 1985) Meanwhile, several state boards of health, state health departments, and local health departments had been established by the latter part of the nineteenth century. (Hanlon and Pickett, 1984)

 

What are the Top 10 Biggest Health Issues Today?

 

India has yet to overcome the issues of malnutrition and communicable diseases. Additionally, the country is witnessing the rising burden of non-communicable diseases (NCDs) also. Non-communicable diseases are those which are not caused by any infection but are caused due to changing lifestyles and environmental factors. In recent times, NCDs have greatly contributed to health loss not only in India but also globally. NCDs’ contribution to the overall disease burden has increased by more than 50% in India. Most of the NCDs are caused by preventable risk factors like tobacco use, hypertension, and ongoing nutrition transition.  This article speaks about the 10 biggest health issues we are facing today.

What are Health Issues?

India being the most populated country in the world, also has the highest number of patients suffering from chronic health issues. Medical issues happen when the body’s normal metabolism is affected by factors like lifestyle, diseases, pathogens or pollution. A majority of the critically ill patients are below 60 years old. Following are the factors that are contributing to these health issues in the young population:

  • Consumption of processed food
  • Excessive use of tobacco and alcohol
  • Sedentary lifestyle
  • Stress
  • Pollution
  • Expensive medical care
  • Top 10 Rising Health Problems in India

    Economic growth, rapid urbanisation, environmental factors and lack of physical activity are leading to a growing number of issues with health. Here is a list of the top 10 medical issues or health related issues:

    Obesity

    Obesity has become an epidemic in India. It is the excessive fat in the body. Visceral obesity is considered to be a serious health threat. Young kids as well as adults are equally struggling with physical issues like high BMI, body fat, etc. today. Reduced outdoor playtime, fattening junk food and sitting all day in the comfort of AC has made more than 30% of Indian kids obese.

    Cardiovascular Diseases

    Cardiovascular diseases are among the most common health problems and the top factor causing death in India. It includes diseases or conditions that affect your heart and blood vessels resulting in heart attacks. Blockage in arteries is the most common health issue causing cardiovascular diseases among the Indian population. Except for genetic heart defects, most heart conditions are preventable with a change in diet and lifestyle.

    Cancer

    It is the second most common disease in India and accounts for 70% of deaths in the age group of 30 to 69 years. The most common forms of cancer in India are oral, breast, lung, stomach and cervical which can be treated if diagnosed at an early stage and can also be prevented by maintaining a healthy lifestyle. However, late diagnosis affects the treatment outcomes, which is the major reason for cancer deaths.

    Chronic Respiratory Diseases

    High air pollution, smoking, use of biomass fuel and poor living conditions are major factors contributing to a rise in respiratory diseases such as Chronic Obstructive Pulmonary Disease (COPD), Pneumonia, and bronchitis. These diseases are major causes of death among children and elders.

    Diabetes

    India is known to have the highest cases of diabetes in the world. It is characterised by high blood sugar levels. It is the biggest health threat in India today which leads to many other medical problems like heart disease, chronic kidney disease, vision problems, etc. Diabetes is called the ‘silent killer’ due to the lack of symptoms in the early stages. Today, diabetes is a major health concern among children as young as 12 years due to poor lifestyle and unhealthy eating habits.

    Hypertension

    Hypertension or high blood pressure is one of the most common medical concerns in India. It is the leading factor causing a brain stroke and a heart attack. A stroke caused by high blood pressure can also lead to a disability or affect brain function. It is again caused by physical inactivity and unhealthy habits.

    Chronic Kidney Disease

    Chronic kidney disease is caused by many other underlying medical issues such as obesity, hypertension, diabetes, etc. It is a slow-progressing disease causing kidney failure over time. The symptoms include fatigue, swelling in ankles, loss of appetite and skin issues. These symptoms are not visible in the early stages.

    Reproductive Health Issues

    Reproductive health issues particularly faced by women are also on the rise. One in five women suffers from reproductive issues in India. Changing lifestyles, stressful work-life, pressure to maintain work-life balance and the dual responsibility of career and household on women have led to a rise in the cases of reproductive health issues such as hormonal imbalance, menstrual issues, PCOS, PCOD, and infertility.

  • Mental Health Issues

    Lately, the cases of mental health disorders such as depression, anxiety, OCD, bipolar disorder, schizophrenia and substance abuse have increased significantly in India. Various social and cultural factors and a lack of access to mental healthcare lead to a rise in such cases. Addressing community health issues to promote community participation, bringing awareness and integration with primary healthcare can help reduce stigma and bridge the gap in accessibility.

    Community Health Problems

    Malnutrition, neonatal disorders, infectious diseases like diarrhoea, measles, tuberculosis, etc. and poor healthcare infrastructure are some common community health problems still prevalent in rural India and low-income groups. Various community health programs initiated by the government are addressing some common health issues, but there is still a long way to go.

    Managing Major Health Issues with Health Insurance

    All the major health issues discussed above are preventable, treatable and reversible with proper medical care. However, considering the high costs of treatments for lifestyle diseases, it is crucial to invest in comprehensive health insurance to manage a wide range of medical issues. A right health insurance policy can ease your financial burden when undergoing medical treatment.

    Did you know that Care Health Insurance plans provide coverage for all major critical illnesses, heart conditions, and pre-existing medical conditions? They also offer wellness benefits to help manage lifestyle diseases. Health insurance plans like Care Supreme, Care Super Mediclaim etc. come with comprehensive coverage that plays a major role in mitigating those unexpected expenses arising out of a medical emergency. Care Health Insurance has customised plans designed to meet your specific medical requirements and budget. You can consult our health insurance experts to learn more about our product offerings and coverage.

Start a Daily Routine to Support Your Health & Wellbeing

A routine is a sequence of actions regularly followed, or a fixed program. A little bit of daily structure, or routine, can help support your wellbeing in all its dimensions. Creating a wellness routine can make it easier to stay on track and keep your wellbeing at the forefront of your mind.

A wellness routine is a daily schedule that incorporates all of your healthy habits, such as your movement, sleep, meals, work/study/social life balance, and self-care activities. The best wellbeing routine will support you on the tough days and give you some extra energy and good feelings on the best days.

Then, mix and match ideas from the list below to create a wellbeing routine that fits your goals and lifestyle.

Start your day on the right foot

Stretch. Before you roll out of bed, try this stretch: Reach your arms above your head, stretch your legs out as straight as you can, and expand your rib cage with a deep inhale. As you exhale, relax. Give your wrists and ankles a roll, and then get out of bed.

Hydrate. Drink a glass of water as soon as you get up in the morning. This simple habit makes it easier to hit your hydration goals.

Meditate. Even just a few minutes of meditation each day can benefit your overall wellness, so this definitely deserves a spot in your routine. Try a guided meditation app — like Headspace — to help you calm your mind and body and feel more balanced.

Eat breakfast. When you head to the fridge in the morning, it can be tempting to grab the first, most convenient thing you see. Create a healthy breakfast with a balance of protein, healthy fat, and complex carbohydrates to keep you energized until lunch.

Grab your refillable water bottle. Not only will it help you meet your hydration goals, but using a refillable water bottle, thermos and/or coffee mug helps reduce the amount of waste generated by single use containers.

Beat the midday slump

Keep moving. Your workout shouldn’t be the only activity you get during the day. Take short movement breaks throughout the day: walk a few laps around the block, do a few squats at your desk, or take a stretch break wherever you are.

Don’t skip lunch. When your day gets hectic, it can be tempting to work right through lunch. Your body will feel better if you stop and eat a well-rounded meal.

Schedule in mini-breaks. Sure, you could work for 10 hours straight and get up only to use the bathroom. But is that truly what’s best for your mind and your body? When creating your afternoon wellness routine, build in short breaks throughout the day to increase productivity and creativity. Make a specific plan for how you’ll spend your downtime — one study found that engaging in physical activity or relaxation exercises during your break seems to offer a more effective energy boost than an unstructured break (or no break at all). And another study found that walking, in particular, has a positive effect on creative thinking.

Create an anxiety- or stress-reducing strategy. If you find yourself feeling anxious during the day, have a few tools on hand to help you manage your feelings. Check out the Headspace app for relaxation and calming techniques, as well as breathing exercises.

Take time to be social. Just like you need movement, water, and sleep, it is also important to support your social wellbeing. Take time to connect with other humans for conversation, laughs, support, and pleasure. It doesn’t have to be a huge effort — share a meal, make a phone call, or run an errand with a friend.v

Take care of yourself after a long day

Restore. When creating your personalized wellness routine, think about adding in some gentle or restorative movement at the end of the day — like foam rolling, stretching, or restorative yoga.

Power down. The blue light emitted by phone, computer, and TV screens can disrupt your sleep cycle. Your wind-down routine should be about preparing your mind and body for sleep, so schedule a time to shut down your devices for the night.

Practice gratitude. A gratitude practice is a great way to acknowledge your accomplishments from the day and refocus your mind. For example, you might make it a habit to write down three things you’re grateful for in a gratitude journal before you end your day.

Get a solid night’s sleep. When you don’t get enough zzz’s, it’ll be harder to accomplish the rest of your wellness goals — so make it a priority in your wellbeing routine.

Fitness & Healthy Lifestyle Blog

 

Many women have traditionally avoided weightlifting because of the common misconception that it will make them “get big.” Fortunately, the power of this myth seems to be fading, as more and more women are turning to weightlifting as a means of improving their strength, balance and overall well-being. In 2004, only 17.5% of women in the United States participated in strength training two or more times per week. Fastforward 16 years, and in 2020 it was reported that 26.9% of women met the guidelines for muscle-strengthening physical activity.

So, let’s turn this myth on its head and talk about how women who have a goal of gaining muscle can do so safely and effectively through resistance training.

Before we get into the “how” of weight training, let’s look at some proven principles and clear up some misconceptions.

1. Lifting Heavy

To stimulate muscle growth, or hypertrophy, a stimulus must be placed on the muscle. Some women, in response to a fear of “getting big,” tend to stick with weights that they are comfortable using for a full three sets. However, a greater stimulus must be placed on the muscles to see any real changes. You need to get out of your comfort zone using appropriate load progressions and put greater physiological demands on your muscles. Once you can make this paradigm shift in your mind, you will be able to make substantial progress in both your strength and muscle gains. Generally, it is recommended to increase your load in 5% increments until the weights are heavy enough to complete each set within the goal repetition range. For example, if you currently bench press 1repetitions using 100 pounds (45 kg), increase to 105 pounds (48 kg) to see if this decreases the number of repetitions you can perform. If you can still complete 10 repetitions on your next set, add another 5 pounds (2.3 kg).

 Women often underestimate their strength and, by default, grab lighter weights. This is a mistake. Instead, choose a weight that can be lifted 10 times, with the last two repetitions posing a significant challenge. It is important to maintain good form throughout the set, so as soon as you notice your form starting to fail, reduce the amount of weight being lifted or take a rest. The goal is to lift heavy and well, not lift heavy and get hurt. Be sure to have a spotter when performing exercises such as a back squat, bench press and overhead press, especially when learning a new exercise or going up in weight.

2. Sets and Reps

The typical recommendation for building muscle is to complete three to six sets of six to 12 reps of an exercise. If you choose a heavier weight and do fewer repetitions (e.g., three to six), you’re more likely to gain muscular strength, while using lighter weights and higher repetitions lead to gains in muscular endurance. If you’re aiming for greater strength, take a little extra rest time between sets (2 to 5 minutes). If your primary goal is to increase muscle size, reduce the amount of rest you take between sets (30 to 90 seconds).

3. Frequency.

One of the most important elements of achieving muscle gains is consistency, so aim to weight train four to five days a week, if possible. Recording your exercises and weights in a journal is a great way to track gains. You can have good intentions to lift heavy, but the only way to know if you are getting stronger is by writing down the sets, reps and weights used during each workout. Another thing to consider is the breakdown of your weight-training sessions. Will you perform total-body workouts or focus exclusively on upper- or lower-body exercises? Or maybe two body parts per workout? Whatever you end up deciding, the key is consistency and overload.

4. Exercise Selection

There are countless ways to create a workout to gain muscle mass. Ideally, perform exercises requiring larger muscle groups first, such as squat/squat variations, bench press, deadlifts, lat pull-downs and overhead press. Doing so enables you to expend greater energy on these movements, while still being able to perform well on movements involving smaller muscles/muscle groups toward the end of your workout. Choose six to eight exercises to perform on any given day. You can split them up into circuits or do them separately, utilizing rest periods between sets that are specific to your training goals.

Sample Muscle-building Exercises 

As mentioned above, stimulating muscle growth happens when muscles are pushed beyond their comfort zones. Be sure to include some of these movements in your workouts to maximize your muscle hypertrophy. To further explore proper form and variations for the exercises below, visit the ACE Exercise Library, which features step-by-step instructions for each movement.

Squat

Whether you choose heavy dumbbells, a barbell or the squat rack, this exercise is great for shaping and building muscle in your quads and glutes. Maintaining proper form is key, so gradually add weight as you train while maintaining good form. Ideally, when you look into the mirror, you should pretend you are sitting in a chair at the bottom of your squat, with your heels on the ground and hips back.

Shoulder Press

There are a number of shoulder-press variations, including the dumbbell press, Arnold press and behind-the-neck press. These exercises are great for the shoulders, traps and upper body. Don’t be afraid to add some weight and be sure to have a spotter if you are really pushing yourself.

Deadlift

Whether you choose the single-leg or traditional deadlift, using dumbbells or barbells, this versatile exercise engages the hamstrings, glutes and back muscles. Form is critical on this exercise, so be sure to keep a flat back and slight bend in your knees. If you feel your back rounding, reduce the weight and refocus on your form.

Chest Press

There are myriad ways to perform a chest press, including on an incline, decline, flat bench or the floor, each of which will target the chest from different angles. Dumbbells or a barbell can be used, and if you are really pushing your upper limit, be sure to have a spotter.

Biceps curls

Although a smaller muscle group, the biceps can lift some heavier weight when pushed. Incorporate a few curl variations into your program, such as barbell curls, dumbbell seated curls, hammer curls or rope curls. Be sure not to rock for momentum and if you feel your back starting to arch, it’s time to lower the weight.

Triceps Kickback

Show off that “horseshoe” by sculpting the triceps. Start with your upper arm parallel to the floor and bend the elbow until your forearm is perpendicular to the floor. Then, contract your triceps until your elbow is fully extended. Remember to keep momentum out of the equation to truly isolate the triceps and shape those arms.