9 Simple Ways To Strengthen Skeletal Muscles - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Strengthen Skeletal Muscles PDF download Download Article Explore this Article IN THIS ARTICLE 1 Get 60 minutes of exercise each day. 2 Eat lots of protein. 3 Work your biceps. 4 Target your pectorals. 5 Focus on your quads. 6 Try oblique exercises. 7 Exercise your hamstrings. 8 Focus on your glutes. 9 Strengthen your lats. + Show 6 more... - Show less... Other Sections Video Tips and Warnings Related Articles References Co-authored by Errol Ismail and Janice Tieperman

Last Updated: March 24, 2025 References

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This article was co-authored by Errol Ismail and by wikiHow staff writer, Janice Tieperman. Errol Ismail is a Personal Trainer and the CEO and Co-Founder of Maestro Training. With nearly 10 years of experience, Errol specializes in helping individuals incorporate exercise into their daily lives by making it convenient and creating a community of support and encouragement. Before starting his own company, he honed his craft at at Equinox, one of the most prestigious gyms in the USA. There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 52,686 times.

Believe it or not, skeletal muscle isn’t actually part of your skeleton. Instead, skeletal muscles are attached to your bones via tendons.[1] If you’re trying to strengthen these muscles, you’ve come to the right place. We’ve outlined some skeletal muscle groups you can target in your workouts, as well as other tips and tricks.

Steps

1

Get 60 minutes of exercise each day.

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  1. Regular exercise is a great way to build muscle. Regular exercise is a great way to build muscle. Try activities that target a lot of different muscles, like swimming, biking, or dancing. Even simple activities like stair climbing, jogging, and walking are great forms of exercise. Aim to exercise for 60 minutes each day—it’s okay if you break your workout into smaller chunks.[2]
    • Reader Poll: We asked 279 wikiHow readers if they found cardio effective for losing weight, and 71% of them said yes. [Take Poll] So that's something to keep in mind if you're interested in weight loss.
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2

Eat lots of protein.

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  1. Eat between 1.4 to 2 g of protein for every 1 kg (2.2 lb) you weigh. Eat between 1.4 to 2 g of protein for every 1 kg (2.2 lb) you weigh. Protein-rich foods can help you build and maintain muscle.[3] Lean meats, like beef and pork, and poultry, like chicken and turkey, are great sources of protein. Dairy products, fish, seafood, beans, and nuts are also excellent protein sources.[4]
3

Work your biceps.

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  1. Your biceps are an important skeletal muscle. Your biceps are an important skeletal muscle.[5] Dumbbell curls and hammer curls are great options to strengthen your biceps if you have weights at home. Resistance bands are another great way to strengthen your biceps.[6]
    • If you don’t have weights of your own, you can make your own set at home.
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4

Target your pectorals.

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  1. Your pectorals, or front chest muscles, are a valuable skeletal muscle. Your pectorals, or front chest muscles, are a valuable skeletal muscle.[7] Bench press exercises are an excellent way to strengthen your pecs. If you don’t have weights, push-ups are another great way to build this skeletal muscle.[8]
5

Focus on your quads.

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  1. Your quads, or upper leg muscles, are skeletal muscles. Your quads, or upper leg muscles, are skeletal muscles.[9] Simple squats, lounges, and jumps are great ways to strengthen your quads. Try starting out with some back squats, split squats and goblet squats.[10] If you have weights at home, try squatting with a barbell or kettle bell.[11]
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6

Try oblique exercises.

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  1. Your external obliques are skeletal muscles found near your abs. Your external obliques are skeletal muscles found near your abs.[12] Work your obliques with side planks, or give yourself an extra challenge with side plank dips. Side bends, side kicks, and wood choppers are also great ways to work these muscles.[13]
7

Exercise your hamstrings.

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  1. Your hamstrings are a skeletal muscle along the back of your legs. Your hamstrings are a skeletal muscle along the back of your legs.[14] Hamstring curls are a great way to work these muscles, as are kettlebell and dumbbell deadlifts. Walking lunges are another great way to strengthen your hamstrings.[15]
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8

Focus on your glutes.

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  1. Your glutes are skeletal muscles that cover your bottom. Your glutes are skeletal muscles that cover your bottom.[16] Strengthen your glutes with simple exercises like glute bridges or side squats. Bulgarian split squats are another great way to work your glutes.[17]
9

Strengthen your lats.

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  1. Your lats, or upper back muscles, are skeletal muscles. Your lats, or upper back muscles, are skeletal muscles.[18] Pull-ups are a classic, easy exercise that really work your lats. Medicine ball slams and reverse-grip barbell bent-over rows are other excellent workouts.[19]
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Warning

  • Even if an exercise seems easy, there’s always a chance of injury. [20]

Tips

  • Try practicing an exercise without weights first. This way, you’ll get a feel for the movement and know what muscles to focus on once you add weights. [21] Thanks Helpful 0 Not Helpful 0
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References

  1. ↑ https://www.niams.nih.gov/health-topics/educational-resources/health-lesson-learning-about-muscles#tab-id-2
  2. ↑ https://www.niams.nih.gov/health-topics/educational-resources/health-lesson-learning-about-muscles#tab-id-2
  3. ↑ https://inbodyusa.com/blogs/inbodyblog/what-to-eat-in-order-to-gain-muscle/
  4. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/protein
  5. ↑ https://www.scientificamerican.com/article/how-does-exercise-make-yo/
  6. ↑ https://www.mensjournal.com/health-fitness/15-best-bicep-workouts-and-exercises-all-time/
  7. ↑ https://www.scientificamerican.com/article/how-does-exercise-make-yo/
  8. ↑ https://www.mensjournal.com/health-fitness/build-chest-muscles-with-these-exercises/
  9. ↑ https://www.scientificamerican.com/article/how-does-exercise-make-yo/
More References (12)
  1. ↑ Errol Ismail. Certified Personal Trainer. Expert Interview
  2. ↑ https://www.mensjournal.com/health-fitness/best-quad-exercises-all-time
  3. ↑ https://www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/biology-of-the-musculoskeletal-system/muscles
  4. ↑ https://www.self.com/gallery/obliques-exercises
  5. ↑ https://www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/biology-of-the-musculoskeletal-system/muscles
  6. ↑ https://www.mensjournal.com/health-fitness/best-hamstrings-exercises-all-time
  7. ↑ https://www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/biology-of-the-musculoskeletal-system/muscles
  8. ↑ https://www.insider.com/best-glute-exercises
  9. ↑ https://www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/biology-of-the-musculoskeletal-system/muscles
  10. ↑ https://www.coachmag.co.uk/exercises/back-exercises/3580/lats-exercises-three-of-the-best
  11. ↑ Errol Ismail. Certified Personal Trainer. Expert Interview
  12. ↑ Errol Ismail. Certified Personal Trainer. Expert Interview

About This Article

Errol Ismail Co-authored by: Errol Ismail Certified Personal Trainer This article was co-authored by Errol Ismail and by wikiHow staff writer, Janice Tieperman. Errol Ismail is a Personal Trainer and the CEO and Co-Founder of Maestro Training. With nearly 10 years of experience, Errol specializes in helping individuals incorporate exercise into their daily lives by making it convenient and creating a community of support and encouragement. Before starting his own company, he honed his craft at at Equinox, one of the most prestigious gyms in the USA. This article has been viewed 52,686 times. 16 votes - 91% Co-authors: 10 Updated: March 24, 2025 Views: 52,686 Categories: Building Muscle & Strength
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Thanks to all authors for creating a page that has been read 52,686 times.

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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Errol Ismail Co-authored by: Errol Ismail Certified Personal Trainer Co-authors: 10 Updated: March 24, 2025 Views: 52,686 91% of readers found this article helpful. 16 votes - 91% Click a star to add your vote

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Tag » How To Increase Skeletal Muscle