In the article you will learn how to identify, prevent and cure muscle weakness.
What is Muscle Weakness?
Muscle weakness happens when your full effort doesn’t produce a normal muscle contraction or movement.
It’s sometimes called reduced muscle strength.
What is Muscle Weakness a Sign of?
Muscle weakness is commonly due to lack of exercise, ageing or muscle injury.
It can also occur with long-term conditions such as diabetes or heart disease.
There are many other possible causes, which include strokes, multiple sclerosis, depression, fibromyalgia and chronic fatigue syndrome (ME).
How do you Strengthen Weak Muscles?
Physical exercise should always be the first place to start.
This will always depend of the preferences, current physical state and training history of the individual.
Examples of muscle-strengthening activities include:
- Lifting weights
- Working with resistance bands
- Rock Climbing
If you are looking for something different, to generally improve all round muscular strength and general physical preparedness, then try any of the following:
- Heavy gardening, such as digging and shoveling
- Climbing stairs
- Hill walking
The best way to strengthen weak muscles is do work through a weightlifting strength program.
What Vitamin Helps Weak Muscles?
Vitamin D is essential for your muscles to function normally.
Vitamin D deficiency leads to proximal weakness and reduced muscle mass. Vitamin D can be used to help patients suffering from muscle pain or weakness.
What to Eat to Strengthen Weak Muscles?
Healthy, good quality food is essential if you want to strengthen weak muscles.
Eat some Form of Protein with Every Meal
You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg.
The easiest way to get this amount is to eat a whole protein source with each meal. These include:
- Red meat. Beef, pork, lamb, etc
- Poultry. Chicken, turkey, duck, etc
- Fish. Tuna, salmon, sardines, mackerel, etc
- Eggs. Don’t believe the cholesterol myths. Eat the yolk
- Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc
- Whey. Not necessary but great for easy post workout shakes
- Try vegan options too, such as lentils, tofu, seeds and nuts
How can I Strengthen my Muscles Naturally?
This gives you an immediate burst of energy and helps you to stay full until your next meal or snack.
It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast.
Omelets, oats, smoothies and cottage cheese are all excellent choices.
Eat Every Three Hours
Eating the right thing at the right time is crucial for helping you boost your muscle mass.
The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between.
By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size.
You’ll feel full more quickly and have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or top yourself up with unhealthy snacks. So, to stop any cravings, eat at fixed times every day. Your body will adjust and get hungry at those fixed times.
Eat Vegetables and Fruit with Each Meal
Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight.
Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.
Make Sure to Eat Healthy Fats
Healthy fats improve fat loss and health as they digest slowly.
Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.
Drink Plenty of Water
Strength training causes water loss through sweating which can impair muscle recovery. This won’t help you increase your muscle mass.
Drinking water prevents dehydration but it also suppresses hunger. since an empty stomach can make you think you’re hungry.
Eat Whole Foods 90% of the Time
To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.
These are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc.
Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements.
How can I Regain Muscle Strength in my Legs?
The following leg exercises are all great ways to rebuild strength in your legs.
The squat is one of the best exercises to strengthen your legs. It also sculpts the glutes, hips, and abs.
Lunges are a highly effective unilateral exercise that works your thighs, glutes, and abs.
3. Plank Leg Lifts
Regular planks target the upper body, core, and hips. You can add leg lifts to strengthen your glutes and legs.
4. Single-Leg Deadlifts
The single-leg deadlift will strengthen your glutes, hips, and entire posterior chain.
5. Box Step-Ups
You’ll need a knee-height plyometric box or raised platform. To limit stress on the knee, always step onto the center of the box.
6. Box Jumps
You can also do box jumps on a plyometric box. This explosive workout is one of the best ways to tone your legs, butt, and core.
When you land on the box, drop your hips to absorb the force. Don’t lock your knees and quads. This can hurt your knees.
Muscle Weakness can have many causes, however it can be countered and reversed with the right training and an intelligent training program.
If the Muscle Weakness comes from a more serious source, consult your doctor first before deciding on your next step on the path to recovery.
If you enjoyed this article and want to learn more, try our ultimate muscle building guide.