Overview
What is muscle strength?
How is muscle strength measured?
What type of exercise is best for producing muscle strength?
Have any supplements been studied for muscle strength?
How can diet affect muscle strength?
Which other factors affect muscle strength?
Examine Database: Strength
Research FeedRead all studies
Is beetroot juice associated with aerobic exercise improvement?New
In this umbrella review of 15 meta-analyses, beetroot juice was associated with improvements in aerobic exercise performance (e.g., time to exhaustion; 2 meta-analyses) in adults (small effect sizes), compared to a control.
Protein before vs. after resistance training for increasing muscle mass and strength
Does hydrogen-rich water improve health-related quality of life in older adults?
Fasting and resistance exercise: A bad match?
Carbohydrates vs. preworkout supplement: Which should you take before the gym?
Frequently asked questions
References
Examine Database References
- 16:8 Intermittent Fasting - Matthew T Stratton, Grant M Tinsley, Michaela G Alesi, Garrett M Hester, Alex A Olmos, Paul R Serafini, Andrew S Modjeski, Gerald T Mangine, Kelsey King, Shelby N Savage, Austin T Webb, Trisha A VanDusseldorpFour Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood BiomarkersNutrients.(2020 Apr 17)
- L-Carnitine - A C Gimenes, D M Bravo, L M Nápolis, M T Mello, A S B Oliveira, J A Neder, L E NeryEffect of L-carnitine on exercise performance in patients with mitochondrial myopathyBraz J Med Biol Res.(2015 Apr)
- Boron - Green NR, Ferrando AAPlasma boron and the effects of boron supplementation in malesEnviron Health Perspect.(1994 Nov)
- Vitamin D - Soma Saha, Ravinder Goswami, Lakshmy Ramakrishnan, Sreenivas Vishnubhatla, Samrina Mahtab, Parmita Kar, Sunita Srinivasan, Namrata Singh, Upinderpal SinghVitamin D and calcium supplementation, skeletal muscle strength and serum testosterone in young healthy adult males: Randomized control trialClin Endocrinol (Oxf).(2018 Feb)
- Panax Ginseng (Korean Ginseng) - Angelheart J.M. RattuThe effect of ginseng supplementation on strength development in response to resistance exercise trainingMedical Journal of Indonesia.()
- Vitamin D - Michelle S Rockwell, Madlyn I Frisard, Janet W Rankin, Jennifer S Zabinsky, Ryan P Mcmillan, Wen You, Kevin P Davy, Matthew W HulverEffects of Seasonal Vitamin D3 Supplementation on Strength, Power, and Body Composition in College SwimmersInt J Sport Nutr Exerc Metab.(2020 Feb 4)
- OMAD And 20:4 Intermittent Fasting - Grant M Tinsley, Jeffrey S Forsse, Natalie K Butler, Antonio Paoli, Annie A Bane, Paul M La Bounty, Grant B Morgan, Peter W GrandjeanTime-restricted feeding in young men performing resistance training: A randomized controlled trialEur J Sport Sci.(2017 Mar)
- L-Tyrosine - Catherine O'Brien, Caroline Mahoney, William J Tharion, Ingrid V Sils, John W CastellaniDietary tyrosine benefits cognitive and psychomotor performance during body coolingPhysiol Behav.(2007 Feb 28)
- Panax Ginseng (Korean Ginseng) - E. Azizi, F. MoradiThe effect of ginseng supplementation on anabolic index, muscle strength, body composition, and testosterone and cortisol response to acute resistance exercise in male bodybuildersDepartment of Physical Education and Sport Sciences.()
- L-Carnitine - Angelika K Sawicka, Dace Hartmane, Patrycja Lipinska, Ewa Wojtowicz, Wieslawa Lysiak-Szydlowska, Robert A Olekl-Carnitine Supplementation in Older Women. A Pilot Study on Aging Skeletal Muscle Mass and FunctionNutrients.(2018 Feb 23)
- Citrulline - Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JLAcute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis playersEur J Sport Sci.(2016 Nov)
- Magnesium - L R Brilla, T F HaleyEffect of magnesium supplementation on strength training in humansJ Am Coll Nutr.(1992 Jun)
- 16:8 Intermittent Fasting - Tatiana Moro, Grant Tinsley, Antonino Bianco, Giuseppe Marcolin, Quirico Francesco Pacelli, Giuseppe Battaglia, Antonio Palma, Paulo Gentil, Marco Neri, Antonio PaoliEffects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained malesJ Transl Med.(2016 Oct 13)
- L-Carnitine - G A Barker, S Green, C D Askew, A A Green, P J WalkerEffect of propionyl-L-carnitine on exercise performance in peripheral arterial diseaseMed Sci Sports Exerc.(2001 Sep)
- 16:8 Intermittent Fasting - Grant M Tinsley, M Lane Moore, Austin J Graybeal, Antonio Paoli, Youngdeok Kim, Joaquin U Gonzales, John R Harry, Trisha A VanDusseldorp, Devin N Kennedy, Megan R CruzTime-restricted feeding plus resistance training in active females: a randomized trialAm J Clin Nutr.(2019 Sep 1)
- L-Tyrosine - Erin E Sutton, M Regina Coill, Patricia A DeusterIngestion of tyrosine: effects on endurance, muscle strength, and anaerobic performanceInt J Sport Nutr Exerc Metab.(2005 Apr)
- Soy Protein - Mark Messina, Heidi Lynch, Jared M Dickinson, Katharine E ReedNo Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance ExerciseInt J Sport Nutr Exerc Metab.(2018 Nov 1)
- Tongkat Ali - Sasikala M Chinnappan, Annie George, Pragya Pandey, Govinda Narke, Yogendra Kumar ChoudharyEffect of Eurycoma longifolia standardised aqueous root extract-Physta ® on testosterone levels and quality of life in ageing male subjects: a randomised, double-blind, placebo-controlled multicentre studyFood Nutr Res.(2021 May 19)
- Tongkat Ali - Alice Erwig Leitão, Melissa de Carvalho Souza Vieira, Diogo Almeida Gomes, Leonessa Boing, Andreia Pelegrini, Edson Luiz, Adriana Coutinho de Azevedo GuimarãesExercise associated or not to the intake of Eurycoma longifolia improves strength and cardiorespiratory fitness in men with androgen deficiencyComplement Ther Clin Pract.(2021 Feb)
- Tongkat Ali - Chen CK, Ooi FK, Abu Kasim NA, Asari MAEffects of Jack Supplementation Combined with Resistance Training on Isokinetic Muscular Strength and Power, Anaerobic Power, and Urinary Testosterone: Epitestosterone Ratio in Young Males.Int J Prev Med.(2019)
- Tongkat Ali - Henkel RR, Wang R, Bassett SH, Chen T, Liu N, Zhu Y, Tambi MITongkat Ali as a potential herbal supplement for physically active male and female seniors--a pilot study.Phytother Res.(2014-Apr)
- Whey Protein - Naclerio F, Larumbe-Zabala EEffects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.Sports Med.(2016-Jan)
- Whey Protein - Srinivasaraghavan N, Das N, Balakrishnan K, Rajaram SEffect of Whey Protein Supplementation on Perioperative Outcomes in Patients with Cancer-A Systematic Review and Meta-Analysis (PROSPERO 2020: CRD42020188666).Nutr Cancer.(2021 Dec 28)
- Whey Protein - Kuo YY, Chang HY, Huang YC, Liu CWEffect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.Nutrients.(2022-Oct-10)
- Whey Protein - Nasimi N, Sohrabi Z, Nunes EA, Sadeghi E, Jamshidi S, Gholami Z, Akbarzadeh M, Faghih S, Akhlaghi M, Phillips SMWhey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.Adv Nutr.(2023-Jul)
- Caffeine - Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic ZWake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analysesBr J Sports Med.(2019 Mar 29)
- Creatine - Dos Santos EEP, de Araújo RC, Candow DG, Forbes SC, Guijo JA, de Almeida Santana CC, Prado WLD, Botero JPEfficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.Nutrients.(2021-Oct-24)
- Dietary Protein - Kokura Y, Ueshima J, Saino Y, Keisuke MEnhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis.Clin Nutr ESPEN.(2024 Jun 24)
- Collagen - Bischof K, Moitzi AM, Stafilidis S, König DImpact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis.Sports Med.(2024 Jul 26)
- Resistance Training - Bloch-Ibenfeldt M, Theil Gates A, Karlog K, Demnitz N, Kjaer M, Boraxbekk CJHeavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT.BMJ Open Sport Exerc Med.(2024)
- Medium-chain Triglycerides - Kojima K, Ishikawa H, Watanabe S, Nosaka N, Mutoh TA Randomized, Double-Blind, Controlled Trial Assessing If Medium-Chain Triglycerides in Combination with Moderate-Intensity Exercise Increase Muscle Strength in Healthy Middle-Aged and Older AdultsNutrients.(2023 Jul 24)
- Medium-chain Triglycerides - Sakiko Abe, Osamu Ezaki, Motohisa SuzukiMedium-chain triglycerides (8:0 and 10:0) are promising nutrients for sarcopenia: a randomized controlled trialAm J Clin Nutr.(2019 Sep 1)
- Fish Oil - Santo André HC, Esteves GP, Barreto GHC, Longhini F, Dolan E, Benatti FBThe Influence of n-3PUFA Supplementation on Muscle Strength, Mass, and Function: A Systematic Review and Meta-Analysis.Adv Nutr.(2023 Dec 24)
- Creatine - Christiano R R Alves, Bianca M Santiago, Fernanda R Lima, Maria C G Otaduy, Ana Luisa Calich, Aline C C Tritto, Ana Lúcia de Sá Pinto, Hamilton Roschel, Cláudia C Leite, Fabiana B Benatti, Eloisa Bonfá, Bruno GualanoCreatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trialArthritis Care Res (Hoboken).(2013 Sep)
- Creatine - Wang Z, Qiu B, Li R, Han Y, Petersen C, Liu S, Zhang Y, Liu C, Candow DG, Del Coso JEffects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis.Nutrients.(2024 Oct 28)
- Medium-chain Triglycerides - Ezaki O, Abe SMedium-chain triglycerides (8:0 and 10:0) increase muscle mass and function in frail older adults: a combined data analysis of clinical trialsFront Nutr.(2023 Dec 4)
- Nicotinamide Mononucleotide - Prokopidis K, Moriarty F, Bahat G, McLean J, Church DD, Patel HPThe Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta-Analysis.J Cachexia Sarcopenia Muscle.(2025 Jun)
- Resistance Training - Ron Borde, Tibor Hortobágyi, Urs GranacherDose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-AnalysisSports Med.(2015 Dec)
- Resistance Training - Mark D Peterson, Matthew R Rhea, Ananda Sen, Paul M GordonResistance exercise for muscular strength in older adults: a meta-analysisAgeing Res Rev.(2010 Jul)
- Resistance Training - Schoenfeld BJ, Wilson JM, Lowery RP, Krieger JWMuscular adaptations in low- versus high-load resistance training: A meta-analysis.Eur J Sport Sci.(2016)
- Resistance Training - Cuthbert M, Haff GG, Arent SM, Ripley N, McMahon JJ, Evans M, Comfort PEffects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis.Sports Med.(2021 Sep)
- Resistance Training - Stephanie J Morris, Jon L Oliver, Jason S Pedley, G Gregory Haff, Rhodri S LloydComparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed: A Systematic Review with Meta-AnalysisSports Med.(2022 Jan 13)
- HMB - Li N, Chen S, He Y, Chen Y, Duan X, He W, Wang Q, Liu S, Liu T, Fang HEffects of oral supplementation of β -hydroxy-β -methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis.Front Nutr.(2025)
- HMB - Josephine S Jakubowski, Everson A Nunes, Filipe J Teixeira, Victoria Vescio, Robert W Morton, Laura Banfield, Stuart M PhillipsSupplementation with the Leucine Metabolite β-hydroxy-β-methylbutyrate (HMB) does not Improve Resistance Exercise-Induced Changes in Body Composition or Strength in Young Subjects: A Systematic Review and Meta-AnalysisNutrients.(2020 May 23)
- HMB - Sanchez-Martinez J, Santos-Lozano A, Garcia-Hermoso A, Sadarangani KP, Cristi-Montero CEffects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trialsJ Sci Med Sport.(2018 Jul)
- Nitrate - Tan R, Pennell A, Karl ST, Cass JK, Go K, Clifford T, Bailey SJ, Perkins Storm CEffects of Dietary Nitrate Supplementation on Back Squat and Bench Press Performance: A Systematic Review and Meta-Analysis.Nutrients.(2023 May 27)
- Nitrate - Lago-Rodríguez Á, Domínguez R, Ramos-Álvarez JJ, Tobal FM, Jodra P, Tan R, Bailey SJThe Effect of Dietary Nitrate Supplementation on Isokinetic Torque in Adults: A Systematic Review and Meta-Analysis.Nutrients.(2020 Oct 2)
- Creatine - Charlotte Lanhers, Bruno Pereira, Geraldine Naughton, Marion Trousselard, François-Xavier Lesage, Frédéric DutheilCreatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-AnalysesSports Med.(2015 Sep)
- Creatine - Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil FCreatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis.Sports Med.(2017-Jan)