To build muscle, you need three things: regular resistance training that gets gradually harder, enough protein and total energy from food, and consistency over weeks and months. Most people who lift weights do well on 1.2 to 2.0 grams of protein per kilogram of body weight each day, spread across their meals.

Strong muscles are not just for bodybuilders. They help you walk, climb stairs, carry shopping and keep your balance, and it is never too late to start building them.

Why build muscle?

Many people want more lean muscle, not just athletes. Here are the most common reasons.

• Everyday strength and balance: Muscle supports movement, posture and stability, which helps protect your joints and lowers your risk of falls as you age.
• Healthy ageing: Muscle mass naturally declines from around middle age, and resistance training is one of the best ways to slow that loss.
• Body composition: Muscle is denser than fat, so a kilogram of muscle takes up less space and you look leaner at the same weight.
• Metabolism: Muscle uses more energy at rest than fat does, so building muscle can give your resting metabolism a modest boost.
• Performance: More muscle improves your power-to-weight ratio, which helps in most sports.
• Weight categories: Some sports and positions require you to reach a certain body weight.
  
  
  

How muscle grows: the overload principle

Your muscles constantly adapt to the demands you place on them. When you lift a load that feels challenging, your muscles respond by becoming bigger and stronger so the same load feels easier next time.

This is called progressive overload. The growth itself happens during recovery, not during the workout, which is why rest days and sleep matter.

Once a load feels easy, your body has adapted. To keep progressing, gradually increase the weight, the number of repetitions or the number of sets.

How much resistance training do you need?

Australia's Physical Activity and Sedentary Behaviour Guidelines recommend muscle-strengthening activities on at least two days each week. This applies to adults of all ages, including older Australians.

Resistance training does not have to mean a gym. Good options include:

• free weights or weight machines
• resistance bands
• bodyweight exercises such as squats, push-ups and lunges
• water-based exercise, where the water provides resistance
• Pilates or strength-focused classes

A qualified exercise professional can design a program that suits your goals and experience. This is especially worthwhile if you are new to training, returning from injury or managing a health condition.

Nutrition for muscle growth

Eat enough total energy

To build muscle, you generally need to eat slightly more kilojoules than you burn each day. A small surplus supports muscle growth while limiting unwanted fat gain.

Eating more often is an easy way to lift your intake. Adding two or three nutritious snacks between meals works well for most people.

How much protein do you need?

Protein provides amino acids, the building blocks your body uses to repair and build muscle tissue after training. For people doing regular resistance training, sports nutrition guidelines recommend 1.2 to 2.0 g of protein per kg of body weight each day.

Research suggests gains in muscle mass tend to level off at around 1.6 g per kg per day for most people. Higher intakes within the recommended range may suit people who are training hard or eating less to lose fat.

How you spread your protein also matters. Aim for 20 to 40 g of good-quality protein every 3 to 4 hours across the day, rather than eating most of it at dinner.

Don't skip carbohydrates

Carbohydrates are your main fuel for intense exercise. Without enough of them, you may not be able to train hard enough to stimulate muscle growth.

Choose nutrient-dense sources such as wholegrains, fruit, starchy vegetables, legumes and dairy. Include moderate amounts of healthy fats from foods like nuts, seeds, olive oil and oily fish.

Limit foods high in saturated fat, added sugar and salt. These add kilojoules without the nutrients your muscles need.

When to eat around training

Your total daily protein matters more than exact timing. A meal or snack with protein and carbohydrate within a couple of hours before or after training is a practical way to support recovery.

If you train on an empty stomach first thing in the morning, eating soon after your session becomes more important.

Is protein powder worth using?

Food should come first, but protein powder is a convenient way to reach your daily target. It is especially handy as a quick post-workout option or a snack when you are busy.

Powders come with different carbohydrate levels. Higher-carbohydrate blends, often sold as weight gainers, suit people who find it hard to eat enough to gain weight, while lower-carbohydrate options suit people who mainly want to top up protein.

Supplements that may support muscle

Supplements work best alongside good training and nutrition, not instead of them. Here is how the evidence stacks up for some popular options.

Creatine

Creatine is one of the most researched sports supplements available. When combined with resistance training, it can help increase strength, power and lean muscle mass.

A common daily dose is 3 to 5 g. It is generally well tolerated in healthy adults, but speak with your doctor first if you have kidney problems.

Vitamin D3

Vitamin D3 (cholecalciferol) is the same form of vitamin D your skin makes from sunlight. It supports muscle function, and low levels are linked with muscle weakness, especially in the hips and thighs.

About one in four Australian adults has low vitamin D. Research shows supplementing can modestly improve muscle strength, with the clearest benefits in people over 65 and those who are deficient.

Your GP can check your vitamin D levels with a simple blood test. Vitamin supplements should not replace a balanced diet.

L-glutamine

L-glutamine is the most abundant free amino acid in your muscles, making up around 60% of the free amino acid pool in skeletal muscle. Blood levels can drop after prolonged, intense exercise.

Some small studies suggest glutamine may help reduce muscle soreness and support recovery of strength after hard training. However, studies in healthy adults have not shown it increases muscle size or strength on its own.

Tribulus

Tribulus terrestris has a long history of traditional use in Western herbal medicine as a tonic. It is often marketed for testosterone and muscle building.

Human clinical trials have not shown that Tribulus raises testosterone or improves strength in healthy men. If muscle growth is your main goal, creatine and adequate protein have far better evidence.

References

1. Australian Government Department of Health and Aged Care. Physical activity and exercise guidelines for all Australians. Canberra: Commonwealth of Australia; updated 2021.
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4. Better Health Channel. Resistance training: health benefits. Victorian Department of Health.
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10. Morton RW, Murphy KT, McKellar SR, et al. A 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 adults. Br J Sports Med. 2018;52(6):376-384.
11. Neychev VK, Mitev VI. The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men. J Ethnopharmacol. 2005;101(1-3):319-323.
12. Rogerson S, Riches CJ, Jennings C, et al. The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. J Strength Cond Res. 2007;21(2):348-353.
13. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscular strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10:53.
14. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501-528.

This article is for general information only and is not a substitute for advice from your healthcare professional. Always read the label and follow the directions for use. If symptoms persist, talk to your health professional.