If you want to build muscle mass, weight-training is a great activity. Remember to choose exercises that fit with your current level of fitness. Don’t do too much too fast. Remember to work your lower body – not just your upper body, and work through all the muscle groups (biceps-triceps, hamstrings-quads, etc.). If you don’t know how, consult a personal trainer or exercise physiologist for a personalized program that can help you meet your fitness goals.
To promote strength and conditioning you should also pay attention to recovery. This can be done by having a healthy diet and lifestyle, which means sleeping roughly 8 hours a day, knowing when to take a break, staying hydrated, stretching, and eating fruits, vegetables, lean protein and whole grains. Consider talking to a registered dietitian for ideas about how to best fuel your workouts.