We are independent & ad-supported. We may earn a commission for purchases made through our links.

Advertiser Disclosure

Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.

How We Make Money

We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently from our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

How do I Build Muscle Strength?

By Adam Hill
Updated Mar 03, 2024
Our promise to you
The Health Board is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At The Health Board, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

Workouts that increase muscle strength are among the most common, because of their easily recognizable benefits. The techniques needed to build muscle strength vary slightly depending on a person’s starting point, but a good tip to remember is that you will likely be overwhelmed and see little success if you do too much too fast. Trying to imitate professional bodybuilders becomes very discouraging for most, so it’s better to focus on meaningful progress toward reasonable goals.

For the average person, building muscle strength involves first becoming more familiar with strength training exercises. Weight lifting is a great place to start, as well as body weight exercises such as pull-ups, crunches, and push-ups. When beginning to lift weights, it is best to lift just the bar. Not only are weightlifting bars fairly heavy on their own, but this also helps to improve muscle control and coordination before adding extra weight. Once you have learned the form and technique of many exercises, adding weight periodically will build muscle strength in a natural and gradual way.

Apart from lifting weights on a bar, lifting free weights is also highly beneficial. Not only are they usually safer than machines, they encourage the further development of muscle coordination. It may be best to avoid machines when beginning to build muscle strength, since free weights also can target more than one muscle at a time, and are very versatile. In general, exercises that work several muscles or muscle groups together will provide the most benefit.

Maintaining a proper diet is an important part of increasing your muscle strength, especially if you also want to build muscle size. Fresh fruits and vegetables, whole grains, and proteins are essential elements of a proper diet. You will also see the need to eat more, since muscle growth boosts metabolism. A minimum of eight hours of sleep per night will help the body to perform at its best.

Once you have seen some progress, it may be necessary to slightly modify the way you exercise to keep your body outside its comfort zone, and to continue increasing muscle strength. Workouts with heavy weight and few repetitions are best for building strength at this point. A high-protein diet also ensures that muscles will reach their strength potential. Even at a more advanced stage, it is good to keep further goals in perspective. Professional bodybuilding is in a somewhat different class from routine strength training, and you shouldn’t expect to see their results, even with long-term strength training.

The Health Board is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.

Discussion Comments

By bookworm — On May 21, 2009

After the age of 25, we start losing muscle mass. So go ahead and keep on pushing, pulling and lifting if you want build up, or at least slow down the loss of muscle.

There are great benefits in being muscular, such as being better able to maintain healthy weight.

The Health Board, in your inbox

Our latest articles, guides, and more, delivered daily.

The Health Board, in your inbox

Our latest articles, guides, and more, delivered daily.