How to Improve Body Strength: Exercises and Nutrition

There are different fitness definitions for everyone. Social norms and beliefs over the years have tricked many of us into believing that being spruce means being thinner. Most of us don’t realize that this is one of the most common misconceptions one can encounter regarding fitness and their body. ‘Fitness’ has a lot to do with body strength, not how your body looks, because everyone is beautiful and unique.

The idea is to develop strong muscle health and agility in movement. But, of course, with that comes an attractive body shape for your body type and frame. So, if you want to improve your health, strength training should be at the top of your list.

Exercises to increase body strength

1. Strength Training

Strength training makes you stronger, burns calories efficiently, decreases belly fat, helps you look leaner, reduces your risk of falls and injuries, promotes greater mobility and flexibility, boosts your self-esteem, and strengthens your bones. Plus, it improves heart health, helps control blood sugar levels, and improves overall mental health.

This article will guide you through exercise moves and nutrition tips curated by the HealthifyMe team of experts to increase your body’s strength and endurance. For best results, you should try to do these exercises at least twice a week. So buckle up as we guide you through the ultimate guide to improving your overall body strength!

2. Lifting Weights

Of course, starting with the most common weightlifting exercises is always a good idea.

If you’re a beginner, start with basic exercises with smaller weights, and week by week, increase the repetitions and weight. You can set different days in a week to train different parts of your body – back and biceps, chest and triceps, legs, etc.

Lifting weights doesn’t just increase strength; It also helps with self-confidence, preventing injuries and improving your overall mental health.

3. Resistance bands

Resistance bands are easy to use and also highly effective. They improve the quality of your workouts and also help you focus your control.

The most significant benefit of using resistance bands is that they are lightweight and are a great alternative to machines. So the next time you don’t feel like hitting the gym or making excuses, you meet your workout best friend!

4. Gardening

Yes, you read that right! Heavy gardening, like digging and digging the ground, works all muscle groups, improving body strength. And most importantly, we all know how invigorating and calming it is to spend some time among the greenery: it really is a form of therapy! Plus, it’s a great way to be environmentally responsible and bond with your kids.

5. Going up stairs

Ditch the elevator, walk up the stairs, and watch your body’s endurance and strength dramatically improve in just a few weeks! When you’re a pro at this, try taking the stairs. Five flights of stairs a day can keep the fat at bay.

6. Trekking, Hill walking, dancing and cycling

Who said exercising has to be boring? Instead, choose an activity that you enjoy and that also gets your muscles working so that not only your body, but your mind stays happy and healthy too! For example, exercising for 45 minutes a day or short bursts of activity between work and other tasks can significantly improve productivity and fitness.

7. Push-ups, sit-ups and squats

These are simple, easy-to-do exercises that you can perform anywhere and anytime of the day! Start with ten repetitions of each activity three times a day. Then gradually add other bodyweight exercises and increase the number of rounds.

8. Yoga

How can we miss yoga when we talk about working out! And hey! Bonus, it doesn’t just make your body happy; calms your mind and is truly therapeutic. Yoga improves concentration and overall emotional and mental health. That’s right; hits the bull’s eye indeed.

When practiced regularly, simple poses like Suryanamaskars, Leg Raises, Standing Asanas, Vajrasana, when practiced regularly, will improve posture, help with weight management and improve digestion. As a result, you have a fit body, better skin and hair health.

Now let’s move on to the various foods that help improve the overall strength of the body.

Foods that help improve body strength

1. Banana

Bananas are rich in natural sugars like sucrose, glucose and fructose. They give you that instant energy while also supplementing your body with potassium to enrich working muscles. Not only that, bananas contain the amino acid tryptophan which helps to preserve memory, increases a person’s ability to learn and remember things and also regulates mood.

See More information:8 proven health benefits of bananas

2. Broccoli

Broccoli is rich in vitamin C. We all know that vitamin C is your best friend for boosting your overall immunity while strengthening your body. Broccoli also contains cancer-protecting compounds and, of course, is a good source of fiber.

3. Yogurt

Yogurt, homemade curds or even buttermilk are rich in calcium and protein that help strengthen bones and prevent injuries. Plus, yogurt has good bacteria called ‘probiotics’ that boost the immune system, improve gut health, and act as a coolant for the body.

4. Spinach

Spinach is rich in nitrates, iron and vitamins, which help overcome muscle weakness and fatigue. Not only that, spinach also helps prevent iron deficiency, strengthens the immune system, and keeps the eyes healthy. So, as our elders have been telling us for years: ‘Eat your vegetables!’ and add spinach to your curries, smoothies and soups.

5. Rich Sources of Proteins

Some bioavailable sources rich in protein include paneer, tofu, soy, chicken and fish. Fun fact, 100 grams of these give about 20 grams of bioavailable protein, perfect for a post-workout snack!

6. Nuts

Peanuts, Walnuts, Brazil Nuts, Hazelnuts and Almonds; they are all extremely rich in calcium, zinc, omega-3 fatty acids, which help maintain muscle strength! Not only that, walnuts are also extremely good for your skin health as they make your skin look young and glowing.

7. Watermelon

Watermelon is rich in vitamin C. It’s no surprise that it helps prevent dehydration, as 90% of it is water. It also contains compounds that help prevent cancer, improve heart health, help maintain healthy skin and hair. Most importantly, it helps relieve muscle soreness – all the more reason to make it a post-workout snack!


Every journey starts with a small step. You keep taking one step after another, and one day you look back and see you’ve climbed a mountain. Inculcating all these exercises and nutrition tips into your lifestyle is a gift your body will thank for a lifetime. So go ahead and, when in doubt, talk to the experts who will help you get started on this journey!

Download the Healthifyme APP