Muscle Strength
•Last Updated: May 23, 2025
Muscle strength refers to the ability to produce force and is often measured using a 1-repetition maximum (1RM) test. Increases in maximum strength are best promoted by regularly lifting loads ≥ 80% of 1RM.
Last Updated:May 23, 2025
Muscle strength is the ability to generate force against external resistance and can be categorized into specific types, such as lower body strength, upper body strength, strength endurance, explosive strength, and maximal strength.
Muscle strength is typically measured through dynamic resistance exercises, and the 1-repetition maximum test is the most popular method, alongside higher-repetition maximum tests and isometric strength tests. These methods assess strength through different muscle actions, and strong correlations are noted between dynamic and isometric strength.
To increase muscle strength, it is recommended to use heavy loads (≥80% of 1-rep maximum) and to end sets a few repetitions before failure rather than training to failure. Additionally, rest intervals between sets should be at least 3 minutes for optimal gains.
Supplements aimed at enhancing muscle strength often work by improving muscle efficiency, delaying fatigue, increasing fuel availability, or stimulating protein synthesis. The most effective supplements identified include creatine, protein, and caffeine. Other supplements that have been studied include nitrate, citrulline malate, and ashwagandha.
Diet significantly affects muscle strength by providing essential nutrients for exercise fueling, recovery, and adaptations; recommendations include an ideal protein intake of approximately 1.6 grams per kilogram of body weight and a carbohydrate intake of 3 to 5 grams per kilogram. Although higher carbohydrate diets are generally suggested to maximize strength gains, some studies indicate that strength improvements may not differ significantly between higher-carbohydrate and lower-carbohydrate diets under specific resistance training conditions.
Muscle strength differences among individuals are primarily attributed to variations in muscle mass because larger muscles can generate more force. Other influencing factors include neural aspects, genetics, and practice of strength-testing exercises.
- ^Brieger K, Schiavone S, Miller FJ Jr, Krause KHReactive oxygen species: from health to diseaseSwiss Med Wkly.(2012 Aug 17)
- ^Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud CAntioxidant supplements for prevention of mortality in healthy participants and patients with various diseasesCochrane Database Syst Rev.(2012 Mar 14)
- ^Ristow M, Zarse K, Oberbach A, Klöting N, Birringer M, Kiehntopf M, Stumvoll M, Kahn CR, Blüher MAntioxidants prevent health-promoting effects of physical exercise in humansProc Natl Acad Sci U S A.(2009 May 26)
- ^Gomez-Cabrera MC, Domenech E, Romagnoli M, Arduini A, Borras C, Pallardo FV, Sastre J, Viña JOral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performanceAm J Clin Nutr.(2008 Jan)
- ^Close GL, Ashton T, Cable T, Doran D, Holloway C, McArdle F, MacLaren DPAscorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery processBr J Nutr.(2006 May)
- ^Webb R, Hughes MG, Thomas AW, Morris KThe Ability of Exercise-Associated Oxidative Stress to Trigger Redox-Sensitive Signalling ResponsesAntioxidants (Basel).(2017 Aug 10)
- ^Horn A, Van der Meulen JH, Defour A, Hogarth M, Sreetama SC, Reed A, Scheffer L, Chandel NS, Jaiswal JKMitochondrial redox signaling enables repair of injured skeletal muscle cellsSci Signal.(2017 Sep 5)
- ^Suchomel TJ, Nimphius S, Bellon CR, Stone MHThe Importance of Muscular Strength: Training Considerations.Sports Med.(2018-Apr)
- ^Suchomel TJ, Nimphius S, Stone MHThe Importance of Muscular Strength in Athletic PerformanceSports Med.(2016 Oct)
- ^McMaster DT, Gill N, Cronin J, McGuigan MA brief review of strength and ballistic assessment methodologies in sport.Sports Med.(2014-May)
- ^Wilson GJ, Murphy AJThe use of isometric tests of muscular function in athletic assessment.Sports Med.(1996-Jul)
- ^Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso RMuscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis.Appl Physiol Nutr Metab.(2022-Apr)
- ^Pedro Lopez, Regis Radaelli, Dennis R Taaffe, Robert U Newton, Daniel A Galvão, Gabriel S Trajano, Juliana Teodoro, William J Kraemer, Keijo Häkkinen, Ronei S PintoResistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysisMed Sci Sports Exerc.(2020 Dec 26)
- ^Grgic J, Schoenfeld BJ, Orazem J, Sabol FEffects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis.J Sport Health Sci.(2022-03)
- ^Hickmott LM, Chilibeck PD, Shaw KA, Butcher SJThe Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.Sports Med Open.(2022-Jan-15)
- ^Gantois et alThe effects of different intra-set velocity loss thresholds on lower-limb adaptations to resistance training in young adults: A systematic review and meta-analysis(2021-06)
- ^DE Camargo JBB, Brigatto FA, Zaroni RS, Trindade TB, Germano MD, Junior ACT, DE Oliveira TP, Marchetti PH, Prestes J, Lopes CRManipulating Resistance Training Variables to Induce Muscle Strength and Hypertrophy: A Brief Narrative Review.Int J Exerc Sci.(2022)
- ^American College of Sports MedicineAmerican College of Sports Medicine position stand. Progression models in resistance training for healthy adultsMed Sci Sports Exerc.(2009 Mar)
- ^Gonzalez et al\journal=Strength and Conditioning JournalEmerging Nutritional Supplements for Strength and Hypertrophy: An Update of the Current Literature(2020-10)
- ^Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RBCreatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.Nutrients.(2021-Jun-02)
- ^Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)
- ^Grgic JEffects of Caffeine on Resistance Exercise: A Review of Recent Research.Sports Med.(2021-11)
- ^Slater G, Phillips SMNutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding.J Sports Sci.(2011)
- ^Lambert CP, Flynn MGFatigue during high-intensity intermittent exercise: application to bodybuilding.Sports Med.(2002)
- ^Jeppe F Vigh-Larsen, Niels Ørtenblad, Lawrence L Spriet, Kristian Overgaard, Magni MohrMuscle Glycogen Metabolism and High-Intensity Exercise Performance: A Narrative ReviewSports Med.(2021 Sep)
- ^Henselmans M, Bjørnsen T, Hedderman R, Vårvik FTThe Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review.Nutrients.(2022-Feb-18)
- ^Casolo A, Del Vecchio A, Balshaw TG, Maeo S, Lanza MB, Felici F, Folland JP, Farina DBehavior of motor units during submaximal isometric contractions in chronically strength-trained individuals.J Appl Physiol (1985).(2021-Nov-01)
- ^Ferrari L, Colosio AL, Teso M, Pogliaghi SPerformance and Anthropometrics of Classic Powerlifters: Which Characteristics Matter?J Strength Cond Res.(2022-Apr-01)
- ^Brechue WF, Abe TThe role of FFM accumulation and skeletal muscle architecture in powerlifting performance.Eur J Appl Physiol.(2002-Feb)
- ^Blazevich AJ, Coleman DR, Horne S, Cannavan DAnatomical predictors of maximum isometric and concentric knee extensor moment.Eur J Appl Physiol.(2009-Apr)
- ^Siahkouhian and HedayatnejaCorrelations of Anthropometric and Body Composition Variables with the Performance of Young Elite WeightliftersJournal of Human Kinetics.(2009-01)
- ^Taber CB, Vigotsky A, Nuckols G, Haun CTExercise-Induced Myofibrillar Hypertrophy is a Contributory Cause of Gains in Muscle StrengthSports Med.(2019 Jul)
- ^Appel M, Zentgraf K, Krüger K, Alack KEffects of Genetic Variation on Endurance Performance, Muscle Strength, and Injury Susceptibility in Sports: A Systematic Review.Front Physiol.(2021)
- ^Mattocks KT, Buckner SL, Jessee MB, Dankel SJ, Mouser JG, Loenneke JPPracticing the Test Produces Strength Equivalent to Higher Volume Training.Med Sci Sports Exerc.(2017-Sep)
- ^Dankel SJ, Counts BR, Barnett BE, Buckner SL, Abe T, Loenneke JPMuscle adaptations following 21 consecutive days of strength test familiarization compared with traditional training.Muscle Nerve.(2017-Aug)
- ^Grant W Ralston, Lon Kilgore, Frank B Wyatt, Julien S BakerThe Effect of Weekly Set Volume on Strength Gain: A Meta-AnalysisSports Med.(2017 Dec)
- ^Androulakis-Korakakis P, Michalopoulos N, Fisher JP, Keogh J, Loenneke JP, Helms E, Wolf M, Nuckols G, Steele JThe Minimum Effective Training Dose Required for 1RM Strength in Powerlifters.Front Sports Act Living.(2021)
- ^Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto AResistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.Med Sci Sports Exerc.(2019-01)
- ^Ostrowski et alThe Effect of Weight Training Volume on Hormonal Output and Muscular Size and FunctionThe Journal of Strength and Conditioning Research.(1997-08)
- ^Pareja-Blanco F, Rodríguez-Rosell D, Aagaard P, Sánchez-Medina L, Ribas-Serna J, Mora-Custodio R, Otero-Esquina C, Yáñez-García JM, González-Badillo JJTime Course of Recovery From Resistance Exercise With Different Set Configurations.J Strength Cond Res.(2020-Oct)
- ^Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez E, González-Badillo JJ, Sánchez-Medina L, Pallarés JGTime course of recovery following resistance training leading or not to failure.Eur J Appl Physiol.(2017-Dec)
- ^Fernando Pareja-Blanco, Antonio Villalba-Fernández, Pedro J Cornejo-Daza, Juan Sánchez-Valdepeñas, Juan José González-BadilloTime Course of Recovery Following Resistance Exercise with Different Loading Magnitudes and Velocity Loss in the SetSports (Basel).(2019 Mar 4)
- ^Leite CMF, Profeta VLDS, Chaves SFN, Benine RPC, Bottaro M, Ferreira-Júnior JBDoes exercise-induced muscle damage impair subsequent motor skill learning?Hum Mov Sci.(2019-Oct)
- ^Pareja-Blanco F, Rodríguez-Rosell D, Sánchez-Medina L, Sanchis-Moysi J, Dorado C, Mora-Custodio R, Yáñez-García JM, Morales-Alamo D, Pérez-Suárez I, Calbet JAL, González-Badillo JJEffects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations.Scand J Med Sci Sports.(2017-Jul)
- ^Moesgaard L, Beck MM, Christiansen L, Aagaard P, Lundbye-Jensen JEffects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis.Sports Med.(2022-Jul)
- ^Stefan M Pasiakos, Lisa M Vislocky, John W Carbone, Nicholas Altieri, Karen Konopelski, Hedley C Freake, Jeffrey M Anderson, Arny A Ferrando, Robert R Wolfe, Nancy R RodriguezAcute energy deprivation affects skeletal muscle protein synthesis and associated intracellular signaling proteins in physically active adultsJ Nutr.(2010 Apr)
- ^Hector AJ, McGlory C, Damas F, Mazara N, Baker SK, Phillips SMPronounced energy restriction with elevated protein intake results in no change in proteolysis and reductions in skeletal muscle protein synthesis that are mitigated by resistance exercise.FASEB J.(2018-Jan)
- ^José L Areta, Louise M Burke, Donny M Camera, Daniel W D West, Siobhan Crawshay, Daniel R Moore, Trent Stellingwerff, Stuart M Phillips, John A Hawley, Vernon G CoffeyReduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficitAm J Physiol Endocrinol Metab.(2014 Apr 15)
- ^John W Carbone, Stefan M Pasiakos, Lisa M Vislocky, Jeffrey M Anderson, Nancy R RodriguezEffects of short-term energy deficit on muscle protein breakdown and intramuscular proteolysis in normal-weight young adultsAppl Physiol Nutr Metab.(2014 Aug)
- ^Chaise Murphy, Karsten KoehlerCaloric restriction induces anabolic resistance to resistance exerciseEur J Appl Physiol.(2020 May)
- ^José L Areta, Harry L Taylor, Karsten KoehlerLow energy availability: history, definition and evidence of its endocrine, metabolic and physiological effects in prospective studies in females and malesEur J Appl Physiol.(2021 Jan)
- ^Chaise Murphy, Karsten KoehlerEnergy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regressionScand J Med Sci Sports.(2021 Oct 8)