3 Ways to Make Your Muscles Grow Stronger

Stronger Muscles Make a Healthier You

Muscles can grow stronger by exerting force through these three actions:

Concentric. Muscles move joints while shortening. Think of what happens when you flex your arm to show off your upper arm (biceps) muscle. It’s the same type of motion you would use when raising a dumbbell or lifting a bag of groceries off the counter.

Eccentric. Muscles move joints while lengthening. As you slowly lower a dumbbell or grocery bag, your biceps muscles lengthen while producing force to lower the object in a controlled manner rather than simply letting it drop.

Isometric. Muscles don’t shorten or lengthen much, and joints do not move. If you push against a wall, for example, or try to lift an object that is far too heavy for you, your arm muscles will tense. But since your muscles can’t generate enough force to lift the object or shift the wall, they stay in the same position instead of shortening.

Muscle-strengthening exercises that include both concentric and eccentric muscle movement is known as “dynamic” or “isotonic” strength training. Examples include push-ups, biceps curls, and squats. Examples of “isometric” or “static” strength training include doing wall squats (also called wall sits), planks, or an overhead hold.

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