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7 Easiest Ways to Be Strong and Muscular

Building strength can improve and extend your life. The more strength you have, the more potential to build muscles. You need not become a powerlifter but do your best to maintain your strength levels compared to your genetic potential. This will boost your life in several ways and make you resilient to injuries in the latter years.

A strong and muscular body increases workout performance and helps fight illnesses by keeping the immune system active. It also reduces anxiety and stress while improving your mental well-being. So, check out the seven easiest ways below to start building a stronger, more muscular, and better body today.

1. Supplement with Niagen

Food alone cannot make you strong and muscular; proper supplementation is also critical. For instance, accumulating evidence on the health benefits of Niagen, the world’s first-of-its-kind FDA-safety reviewed form of Nicotinamide Riboside (NR), validates its efficiency in several human and animal studies for the treatment of neurodegenerative, metabolic, and cardiovascular disorders.

Nicotinamide Riboside, sold as Niagen, is a kind of vitamin B3 or niacin known for its anti-aging effects, like increasing physical performance; enhancing energy; improving cholesterol levels, and boosting cognitive function.

It may also raise NAD+ levels in humans, thus increasing cell energy production that generally declines with age. Nevertheless, more clinical studies are required to explore the potential benefits of this exclusive nutrient. So, you can take the Niagen supplement solo or in combination with other supplements, like creatine and whey protein.

2. Try Resistance Training

You may be exercising regularly but what about resistance training? According to federal researchers, only 6% of individuals practice recommended weekly muscle-strengthening workouts. Resistance training is the most important form of workout that builds muscle and strength.

It lowers body fat, increases metabolism, and protects from the leading causes of disability and early death. It also improves VO2 max and cardiorespiratory fitness resulting in better heart health. By increasing blood flow to the muscles across the body, these workouts lower blood pressure and help regulate and dispose of blood sugar in the skeletal muscles.

So, including even the most basic forms of resistance training, either at the gym or in your home workout routine, can be highly beneficial. For the home workout,

  • Opt for three sets of pushups;
  • Resistance band seated row;
  • Resistance band shoulder press;
  • Squats;
  • Reverse lunge;
  • Glute bridge;
  • Side bridge and plank twice during the week

3. Have a Protein-Rich Diet

The more difficult your workouts are, the more protein you require to solidify recovery. As per research by the University of Stirling, weight lifters must eat 0.25 to 0.30 gm of protein per kilogram of body weight per meal for maximum protein growth.

Increase your regular protein intake by including chicken, lean beef, fish, eggs, dairy, and pork. Tofu, nuts, and beans are great options for vegetarians out there.

Also, try high-protein snacks, such as cheese sticks, cottage cheese, protein shakes, and protein bars. Head out to the health and nutrition stores carrying different varieties of protein powders you can mix with low-fat milk or water for an energizing effect. Other recommendations include cracker snack packs, pre-packaged or frozen diet foods, and turkey.

4. Stay Hydrated

Adequate hydration is critical for strength and muscle building, especially before and after workouts. So, besides having the regularly recommended 8 to 10 glasses of water as per the Dietary Guidelines for Americans, add 12 to 16 ounces before your workout routine.

Add another 8 to 10 ounces for every 15 minutes of energetic exercise. Indulge in sports drinks only if you work out for more than an hour when electrolyte depletion becomes a major risk.

5. Get a Minimum of 6 Hours of Sleep

Sleep is crucial in building strength and muscle because muscles recover and the body grows during sleep. Your body also secretes muscle-growing hormones during sleep. Ideally, an individual must get 8 to 10 hours of sleep daily. But even if you cannot manage this amount of sleep regularly, try improving your sleep quality even with the 6 hours of sleep routine.

Consider switching your sleep environment for maximum muscle growth and strength. Optimize your sleep quality by going to bed, rising at the same time every day, and sleeping in a completely dark, cool, and quiet room. You will see the underrated effects of these changes on your potential to build muscles shortly.

6. Increase Your Carb Intake on Rest Days

As per research, having carbohydrates on rest days can help rebuild muscles faster. Even post-workout meals comprising carbs increase insulin levels, thus slowing the rate of protein breakdown. So, try having a sports drink, banana, or peanut butter sandwich after strenuous exercise.

The carbs you must have on rest days depend on your activity level. If you are fairly sedentary, 3 to 5 gm carbs per kg of body weight may be sufficient, and lower your carb intake if you want fat loss while building muscles. Conversely, 8 to 10 grams of carbs per kilogram of body weight may be essential for an energy boost on active rest days involving light-intensity workouts, such as cycling or walking slowly.

7. Get a Trainer

Getting a professional trainer will help you stay motivated, learn different exercises, establish a workout routine, and see maximum results. Ensure your trainer is duly certified by a well-known fitness organization, like the National Academy of Sports Medicine or the American Council on Exercise, to help you maintain your fitness level and work towards new goals.


Being strong and muscular is critical for your physical well-being. The stronger and more muscular you are, the better you can perform in everyday life. While there are different ways to improve strength and build muscles, the methods above will help you get started on the right track.