People can build muscle by using their muscles more, such as by lifting weights or working out. Eating enough calories and protein is also important.
Skeletal muscle is one of the three major muscle types. Having enough muscle is essential for strength, balance, and agility.
In this article, we look at how to develop the skeletal muscles, including what types of exercise to engage in, which foods to eat, and when to rest and stretch.
Muscle size increases when a person challenges the muscles to deal with resistance. This resistance could be in the form of lifting a weight, pushing a heavy object, or working against the forces of gravity.
Resistance strains the muscles and results in tiny injuries to the muscle fibers. The body then repairs the fibers by fusing them, increasing their mass and size. This process is known as muscle hypertrophy.
Sex differences in muscle growth
It is unclear if there are significant sex differences in how the body grows or maintains muscle.
While some studies find that male adults gain more strength from resistance training, others find the opposite, or no significant differences between sexes.
A 2020 review and meta-analysis of past research found that male and female adults gained similar results when following the same resistance training program, particularly for lower body strength.
For upper body strength, female participants had a more significant improvement.
The authors of the study notes that there are a variety of factors that may influence sex differences in strength training, including:
- differences in overall body composition
- testosterone and cortisol levels
- differences in the types of muscle fiber found in different parts of the body
- the menstrual cycle, which may affect muscle growth and recovery during different phases
Regardless of sex, muscle grows at different rates in different people for many reasons, including genetics, age, and overall health.
Most people can build muscle through exercise. For exercise to be effective, it should be both consistent and challenging.
Strength training
Examples of strength training activities include:
- lifting weights
- using stationary weight machines
- resistance band exercises
- body weight exercises, such as pushups and squats
- climbing stairs
- hill walking or hiking
- some forms of yoga
The United Kingdom’s National Health Service (NHS) recommends working muscles to the point that a person must rest before continuing. For example, people often rest between sets.
To continue growing more muscle over time, people need to ensure workouts remain challenging as they get stronger via progressive overload, which involves gradually making exercise more difficult.
Cardiovascular activity
Current guidelines recommend that adults participate in
Rest is integral to building muscle. It is during rest that the body repairs muscles, making them stronger. Insufficient rest, or overtraining, slows fitness progression and increases the risk of injury.
A common recommendation is that people should rest each muscle group for 48 to 72 hours before exercising it again. For example, many people alternate upper and lower body workouts on different days.
However, a small 2018 study found that, after 12 weeks, there was little difference in body composition between people who trained on consecutive days and those who trained on nonconsecutive days.
The study only included 30 male adults, though. More research involving a larger, more varied group of participants is necessary to confirm if this finding is correct.
Before trying a new exercise routine, it is important to consider safety. If a person has underlying health conditions or a previous injury, they should speak with a doctor first.
Otherwise, a personal trainer or gym employee can provide safety guidance, including how to exercise with the proper form. This is essential for reducing the risk of injury and maximizing the benefits.
- beginning with lighter weights or easier exercises
- performing the movement with correct form and slow, controlled movement
- remembering to breathe throughout
- increasing the difficulty as movements begin to feel easy or unchallenging
Expect some mild soreness and muscle fatigue afterward, particularly when starting out.
However, extreme soreness, persistent pain that does not go away, or sharp and sudden pain are not typical and can be a sign of injury.
Muscle grows during physical activity. When muscles have to work to resist something, such as gravity, this creates tiny injuries in the muscle fibers. The body then repairs these injuries, resulting in more muscle.
People who want to build more muscle can do so via regular and challenging resistance training. This may mean lifting weights, using gym equipment, or body weight exercises. Nutrition is also important, providing the nutrients to help the body grow more muscle.
Strength training can benefit all adults, regardless of age, sex, or ability. However, people who want more guidance or have underlying conditions may benefit from speaking with a doctor or physical therapist.
