Habits that help build stronger muscles

Strength Training

Incorporate weight lifting, resistance training, or bodyweight exercises into your routine. Focus on compound movements like squats, deadlifts, bench presses, and pull-ups.


Stick to a regular workout schedule, aiming for at least 3-4 strength training sessions per week.

Progressive Overload

Gradually increase the weight, resistance, or intensity of your workouts to continually challenge your muscles.

Proper Nutrition

Consume a balanced diet rich in protein, healthy fats, and complex carbohydrates. Protein is especially important for muscle repair and growth.

Adequate Protein Intake

Aim to consume around 1.2 to 2.2 grams of protein per kilogram of body weight daily, depending on your activity level and muscle-building goals.

Rest and Recovery

Allow your muscles time to recover by getting enough sleep (7-9 hours per night) and incorporating rest days into your workout routine.

Stretching and Flexibility

Incorporate stretching or yoga into your routine to improve flexibility, reduce the risk of injury, and aid in muscle recovery.