Which other factors affect muscle size and strength?

    Last Updated: October 25, 2023

    How much muscle and strength an individual gains in response to a resistance exercise program is influenced by a myriad of factors, including their age, genetics,[1][2][3] lifestyle (i.e., sleep, nutrition, and stress management), and training history. For instance, the magnitude of muscle gain tends to decrease with age[4][5][6] and training experience.[7][8]

    Generally speaking, the majority of a person’s strength can be attributed to their muscle mass, [9][10][11][12][13] which is supported by the mechanistic rationale that a larger muscle has greater force-generating capacity.[14] Put simply, in most cases, the best way to improve one’s strength is to increase one’s muscle mass. Neural factors (e.g., the threshold at which motor units are recruited and the motor unit discharge rate[15]) also contribute to muscle strength, and the muscle strength one can deploy in a given exercise can be increased simply by practicing that exercise.[16][17]

    References

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    2. ^Huygens W, Thomis MA, Peeters MW, Vlietinck RF, Beunen GPDeterminants and upper-limit heritabilities of skeletal muscle mass and strength.Can J Appl Physiol.(2004-Apr)
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    4. ^S Welle, S Totterman, C ThorntonEffect of age on muscle hypertrophy induced by resistance trainingJ Gerontol A Biol Sci Med Sci.(1996 Nov)
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    6. ^Mero AA, Hulmi JJ, Salmijärvi H, Katajavuori M, Haverinen M, Holviala J, Ridanpää T, Häkkinen K, Kovanen V, Ahtiainen JP, Selänne HResistance training induced increase in muscle fiber size in young and older men.Eur J Appl Physiol.(2013-Mar)
    7. ^Iraki J, Fitschen P, Espinar S, Helms ENutrition Recommendations for Bodybuilders in the Off-Season: A Narrative ReviewSports (Basel).(2019 Jun 26)
    8. ^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)
    9. ^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)
    10. ^Ferrari L, Colosio AL, Teso M, Pogliaghi SPerformance and Anthropometrics of Classic Powerlifters: Which Characteristics Matter?J Strength Cond Res.(2022-Apr-01)
    11. ^Brechue WF, Abe TThe role of FFM accumulation and skeletal muscle architecture in powerlifting performance.Eur J Appl Physiol.(2002-Feb)
    12. ^Blazevich AJ, Coleman DR, Horne S, Cannavan DAnatomical predictors of maximum isometric and concentric knee extensor moment.Eur J Appl Physiol.(2009-Apr)
    13. ^Siahkouhian and HedayatnejaCorrelations of Anthropometric and Body Composition Variables with the Performance of Young Elite WeightliftersJournal of Human Kinetics.(2009-01)
    14. ^Taber CB, Vigotsky A, Nuckols G, Haun CTExercise-Induced Myofibrillar Hypertrophy is a Contributory Cause of Gains in Muscle StrengthSports Med.(2019 Jul)
    15. ^Suchomel TJ, Nimphius S, Bellon CR, Stone MHThe Importance of Muscular Strength: Training Considerations.Sports Med.(2018-Apr)
    16. ^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)
    17. ^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)