body

Physical Strength Increase

Physical Strength Increase means improved ability to produce force during movement or physical effort. It can be reflected in performance-based measures, such as movement tests or assessments of muscle strength, rather than being a general label for every aspect of physical fitness.

See how Physical Strength Increase is framed within body-related wellness outcomes.

1Supplements
41Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

42 options:11 some evidence10 mixed17 not enough evidence1 not tested in people3 no benefit found

What studies foundSize of effect

CyclingpracticeSome evidence it helpsSize of effect: Very small
Some human studies found a benefit. More research could change this.
7 of 8 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Cycling page
SwimmingpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 17 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found improved muscle strength with aquatic exercise and improved lower limb strength. The strength finding was reported in 2025.
Open the Swimming page
Jump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
8 of 9 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis pooling randomized and non-randomized human studies reported benefits for jumping. In a randomized trial of 34 participants, the RS group improved from baseline on the 3-min step test, sit-up test, grip strength and sit and reach test.
Open the Jump Rope Training page
Hatha YogapracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 10 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A review of randomized trials found improved lower-extremity strength compared with education or inactive controls. A review of studies whose designs were not recorded found grip strength improved in two studies but not in a third.
Open the Hatha Yoga page
DancepracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 106 people favored dancing for physical strength. A separate review reported improvements across physical fitness measures among women in the intervention group.
Open the Dance page
CalisthenicspracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
10 of 11 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2021 randomized trial of 48 participants found a 25.8% improvement in the medicine ball throw measure. Results differed by strength test: a 2023 randomized trial of 69 found no significant change in leg press 1RM.
Open the Calisthenics page
Tabata TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
7 of 8 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Tabata Training page
MassagepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A pooled analysis whose designs were not recorded found that pre-event massage improved kicking speed compared with control and static stretching groups; 45 people were included in this outcome’s analysis. Another trial reported the greatest performance improvement among team and strength athletes, compared with individual and endurance athletes.
Open the Massage page

Vinyasa YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
An 80-person randomized trial in 2020 found improved muscular strength after the yoga intervention. In a separate 29-person randomized trial, leg-press and chest-press strength increased over time.
Open the Vinyasa Yoga page
Indoor RowingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial in 38 people with osteoarthritis found hip-abductor strength increased by 2.36 kg. A quasi-experimental study also reported increased back strength and trunk flexion after training.
Open the Indoor Rowing page
Alternate Nostril Breathing (Nadi Shodhana)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 1997 randomized trial of 130 participants, grip strength in both hands increased by 4.1% to 6.5% after right-, left-, or alternate-nostril breathing, with no difference between sides.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
CardiopracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Cardio page
TENS / EMS TherapypracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 17 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found improved MRC scores with electrical stimulation compared with control. A separate review reported improvements in upper-limb function and pinch grip force when TENS was combined with practice.
Open the TENS / EMS Therapy page
Heating Pads / Warm CompressespracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 5 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Open the Heating Pads / Warm Compresses page
Strength TrainingpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
115 of 132 studies found a benefit; 17 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small improvement in quadriceps strength with BFRT among 693 people in this outcome’s analysis. Other results include a trivial improvement in neuromuscular fitness with mHealth-delivered resistance training, while a separate pooled analysis found similar upper-limb strength improvements with LP and UP, so findings vary by measure and comparison.
Open the Strength Training page
PilatespracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
30 of 35 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials found improvements in strength, including a moderate effect in one analysis. Results are mixed: another pooled analysis of randomized and non-randomized human studies estimated a small effect, with uncertainty about the true effect.
Open the Pilates page
Tai ChipracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
17 of 20 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found an improvement of 0.77 on the 30-s sit-to-stand test among patients with Mild Cognitive Impairment in 2024. Other pooled results also favored Tai Chi on muscle-function measures, although the findings across studies were mixed.
Open the Tai Chi page
QigongpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 10 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2025 meta-analysis of randomized trials found increased grip strength among 257 people in its analysis. Another 2026 meta-analysis found a 2.02 kg increase, but the reviews disagree on the size of the effect.
Open the Qigong page
Brisk WalkingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 10 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 2021 review of randomized trials reported lower-body strength improvements in five articles. A 2025 trial also found increased right-hand grip strength in the walking group, while the overall findings are mixed.
Open the Brisk Walking page
Thai MassagepracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Trials in people with Parkinson's disease and stroke reported changes in physical performance: one found improved peak flexion torque, and another found a difference in vertical jump performance between groups.
Open the Thai Massage page
Hot YogapracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
An RCT involving 21 people found increased deadlift strength compared with a control group, and a quasi-experimental study involving 21 people reported a 14% increase in knee-extensor force after yoga training. Findings are not consistent: an RCT involving 32 people found little difference between groups in lower-body strength.
Open the Hot Yoga page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Fasting page
AcupuncturepracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Acupuncture page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
34 of 51 studies found a benefit; 17 found none. Strongest study: a pooled analysis of several trials.
Open the High-Intensity Interval Training (HIIT) page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
8 of 17 studies found a benefit; 9 found none. Strongest study: a pooled analysis of several trials.
A 2026 meta-analysis of randomized trials found grip strength increased by 1.72 kg compared with control among 128 people in the outcome analysis. Findings differed across studies: another 2025 analysis found no advantage for handgrip strength.
Open the Red Light Therapy (Photobiomodulation) page
BreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 9 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a 2025 randomized trial of 45 people, quadriceps strength increased more with inspiratory muscle training than in the control group. Another trial reported increased pelvic floor muscle strength and endurance after 8 weeks in men with premature ejaculation; a pooled analysis of randomized trials found no additional benefit when breathing exercises were added to pelvic floor muscle training.
Open the Breathwork page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 6 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A randomized trial of 43 people found improved peak torque during 180° extension after dance training: 56.7 Nm before and 61.2 Nm after, compared with 56.7 Nm before and 56.1 Nm after in the walking group. However, a pooled analysis found no significant differences in muscle strength or several measures of standing, balance and walking.
Open the Social Dancing page
Mobility TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 9 studies found a benefit; 3 found none. Strongest study: a non-randomized trial.
Open the Mobility Training page
Hot BathpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 8 studies found a benefit; 7 found none. Strongest study: a randomized controlled trial.
A trial of 20 healthy people found that jump height increased after a 45-minute hot-water immersion session at both 40 °C and 42 °C. Another trial found no significant interaction for 20 m sprint time, so the findings do not establish a general increase in strength.
Open the Hot Bath page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
Open the Meditation page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2021 randomized trial of 54 people found increases in maximal strength values in both hands, with higher values than controls in the trained and untrained hands after the intervention. In contrast, a 2025 systematic review of randomized trials found that IRS and HWI did not improve recovery of isometric strength production compared with the control condition in the remaining four studies.
Open the Finnish Sauna page
Gardening TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Gardening Therapy page
Foam RollingpracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 24 studies found a benefit; 17 found none. Strongest study: a randomized controlled trial.
Findings differ: a pooled analysis found no significant difference between foam rolling and control conditions, while a review found a mean increase of 2.31% across eight measures in the opposite limb. A separate trial of 87 people reported an increase in VMP with a small effect size.
Open the Foam Rolling page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 18 studies found a benefit; 15 found none. Strongest study: a randomized controlled trial.
Open the Ice Bath / Cold Plunge page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 10 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
An 8-week Hot Yoga program with 3 sessions per week was associated with changes in isometric deadlift strength (+13% for Hot Yoga vs. -4% for non-exercising control) and isometric maximal voluntary contraction (+14% vs. -10%). Results differ across analyses: a 2026 pooled analysis found the lower-extremity muscle-strength estimate fell to borderline significance after adjustment.
Open the Yoga page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
One trial reported a significant effect on manual muscle testing after treatment. Another trial found no postintervention changes in peak power, so the results differ across strength-related measures.
Open the Cupping Therapy page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Latin Dance Fitness page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
Open the Forest Bathing (Shinrin-yoku) page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit. Strongest study: an animal study. Studied for 6 weeks.
Open the Chaga page
Infrared SaunapracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 3 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Open the Infrared Sauna page
Brain Games / PuzzlespracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
The studies did not support a physical-strength benefit: a randomized trial in 31 participants found no significant training effects on physical function or brain volume.
Open the Brain Games / Puzzles page
Anusara YogapracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
The studies did not support a clear increase in physical strength: a meta-analysis pooling randomized and non-randomized human studies involving 1,471 people in its lower-extremity muscle-strength analysis reported that the estimate was reduced to borderline significance.
Open the Anusara Yoga page

Show all 42

Comparing practices

Hatha YogaSome evidence it helpsSize of effect: Large9 trials
DanceSome evidence it helpsSize of effect: Large3 trials
Strength TrainingMixed resultsSize of effect: Medium110 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it42 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesCyclingCertaintyMediumSourceMeta-analysisTrivial effect9 other sources
A pooled analysis of randomized trials found a trivial handgrip effect (SMD = 0.09; 95% CI [0.02–0.36], P = .03) among 525 people in its outcome analysis. Another pooled analysis whose study designs were not recorded found a more favorable IPT effect for ECC_CYC than CON_CYC (µ = −6.82% [−11.16%, −2.82%]) in an outcome analysis of 212 people.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Copd
Covid 19
Dementia
Pneumonia
Surgery Post
Study result
handgrip (SMD = 0.09; 95% CI [0.02–0.36], P = .03)
Open Cycling
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PracticesCardioCertaintyMediumSourceMeta-analysisSmall effect7 other sources
Pooled analyses of randomized trials found improvements in muscle strength compared with controls or usual care, including an aerobic exercise result of SMD 0.45 (95% CI 0.04–0.85, p = 0.032). The findings came from studies including people with breast cancer, osteoarthritis, and Parkinson's disease.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Osteoarthritis
Parkinsons Disease
Study result
COMB (SMD 0.59) and AE (SMD 0.45, 95% CI 0.04–0.85, p = 0.032) also led to improvements in muscle strength. Certainty of evidence moderate; I² = 86%.
Open Cardio
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PracticesSwimmingCertaintyMediumSourceRCTModerate effect18 other sources
Pooled analyses whose designs were not recorded found improved muscle strength with aquatic exercise (SMD = 0.56, 95% CI: 0.39-0.74, p < 0.0001) and improved lower limb strength. The strength finding was reported in 2025.
How big is the effect
Moderate effectA clear difference on average.
Study result
Overall, aquatic exercise significantly improved muscle strength (SMD = 0.56, 95% CI: 0.39-0.74, p < 0.0001).
Open Swimming
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PracticesTENS / EMS TherapyCertaintyMediumSourceRCT17 other sources
Pooled analyses whose designs were not recorded found improved MRC scores with electrical stimulation compared with control (MD = 3.62, 95% CI 0.94 to 6.30; 989 people in this outcome’s analysis). A separate review reported improvements in upper-limb function and pinch grip force when TENS was combined with practice.
Who was studied
Healthy people and patients
Back Pain
Fracture
Neuropathy Peripheral
Osteoarthritis
Stroke
Study result
The results showed that the MRC scores were significantly improved in the electrical stimulation group compared with the control group (MD = 3.62, 95% CI 0.94 to 6.30, p = 0.008, I^2 = 87%)
Open TENS / EMS Therapy
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PracticesJump Rope TrainingCertaintyMediumSourceRCT10 other sources
A meta-analysis pooling randomized and non-randomized human studies reported benefits for jumping. In a randomized trial of 34 participants, the RS group improved from baseline on the 3-min step test, sit-up test, grip strength and sit and reach test.
Who was studied
Healthy people and patients
ADHD
Arthritis
Intellectual Disability
Leukemia
Obesity
Study result
JRT showed beneficial effects in jumping.
Open Jump Rope Training
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PracticesHatha YogaCertaintyMediumSourceRCTLarge effect11 other sources
A review of randomized trials found improved lower-extremity strength compared with education or inactive controls. A review of studies whose designs were not recorded found grip strength improved in two studies but not in a third.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Breast Cancer
Lymphedema
Overweight
Study result
When compared with education or inactive control, there was moderate-certainty evidence that yoga improved gait speed and lower-extremity strength and endurance
Open Hatha Yoga
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PracticesDanceCertaintyMediumSourceRCTLarge effect5 other sources
A pooled analysis of randomized trials involving 106 people favored dancing for physical strength (SMD 1.64; 95% CI 0.96–2.33; p < 0.0001). A separate review reported improvements across physical fitness measures among women in the intervention group.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Heart Failure
Hypertension
Mild Cognitive Impairment
Spinal Stenosis
Study result
A meta-analysis revealed a significant difference favouring dancing (SMD 1.64; 95% CI 0.96–2.33; p < 0.0001), with moderate heterogeneity (I2 = 57.5%)
Open Dance
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Medium probability(14)

PracticesHeating Pads / Warm CompressesCertaintyMediumSourceRCTSmall effect5 other sources
A 2026 pooled analysis of randomized trials found improved grip strength (SMD 0.43). In a 2023 trial of 80 people, the muscle-strength measure for the combined WBV and heat group increased from 55.8 ± 32.30 to 84.9 ± 36.22 after 3 months.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Osteoarthritis
Study result
improved grip strength (SMD = 0.43, p = 0.01)
Open Heating Pads / Warm Compresses
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PracticesPilatesCertaintyMediumSourceRCTModerate effectconflicting findings36 other sources
Pooled analyses of randomized trials found improvements in strength, including a moderate effect in one analysis. Results are mixed: another pooled analysis of randomized and non-randomized human studies estimated a small effect, with uncertainty about the true effect.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
Back Pain
Breast Cancer
Cancer
Chronic Pain
Menopause
+5 more
Study result
The meta-analyses indicated a moderate effect of Pilates on... strength (ES=0.63; 95% CI=0.44 to 0.81)... The level of certainty of the findings was moderate for strength.
Open Pilates
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PracticesQigongCertaintyMediumSourceRCTModerate effectconflicting findings11 other sources
A 2025 meta-analysis of randomized trials found increased grip strength among 257 people in its analysis (SMD = 0.76, 95% CI: 0.51, 1.02). Another 2026 meta-analysis found a 2.02 kg increase, but the reviews disagree on the size of the effect.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Chronic Fatigue Syndrome
Copd
Diabetes
Diabetes Type2
Fibromyalgia
+5 more
Study result
Grip strength increased significantly (SMD = 0.76, 95% CI: 0.51, 1.02)
Open Qigong
→
PracticesStrength TrainingCertaintyMediumSourceRCTModerate effectconflicting findings133 other sources
A pooled analysis of randomized trials found a small improvement in quadriceps strength with BFRT among 693 people in this outcome’s analysis. Other results include a trivial improvement in neuromuscular fitness with mHealth-delivered resistance training, while a separate pooled analysis found similar upper-limb strength improvements with LP and UP, so findings vary by measure and comparison.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Copd
Diabetes Type2
Osteoarthritis
Sarcopenia
+2 more
Study result
BFRT produced a statistically significant improvement compared with CON (SMD = 0.40, 95% CI: 0.07-0.73). Quadriceps strength outcome measured as peak torque (Nm/kg).
Open Strength Training
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PracticesTai ChiCertaintyMediumSourceRCTSmall effectconflicting findings21 other sources
A pooled analysis whose study designs were not recorded found an improvement of 0.77 on the 30-s sit-to-stand test among patients with Mild Cognitive Impairment (95% CI: 0.42 to 1.12) in 2024. Other pooled results also favored Tai Chi on muscle-function measures, although the findings across studies were mixed.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Copd
Diabetes
Elderly
Hypertension
Osteoarthritis
Parkinsons Disease
+1 more
Study result
Five studies examined the 30-s sit-to-stand test, revealing significant improvements in performance among patients with MCI compared to controls (MD: 0.77; 95% CI: 0.42 to 1.12; p<0.0001), with high heterogeneity (I^2=91%)
Open Tai Chi
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PracticesBrisk WalkingCertaintyMediumSourceRCTconflicting findings11 other sources
A 2021 review of randomized trials reported lower-body strength improvements in five articles. A 2025 trial also found increased right-hand grip strength in the walking group, while the overall findings are mixed.
Who was studied
Healthy people and patients
Cancer
Chronic Kidney Disease
Obesity
Schizophrenia
Study result
Five articles demonstrated that there was significant improvement in lower body strength.
Open Brisk Walking
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PracticesCalisthenicsCertaintyMediumSourceClinical12 other sources
A 2021 randomized trial of 48 participants found a 25.8% improvement in the medicine ball throw measure. Results differed by strength test: a 2023 randomized trial of 69 found no significant change in leg press 1RM.
Who was studied
Healthy people and patients
Frailty
Menopause
Obesity
Overweight
Rheumatoid Arthritis
Study result
A significant effect of group (EXP vs. CON) x time (pre vs. post) interaction was revealed for medicine ball throw [F(1,44) = 27.016; p < 0.001]
Open Calisthenics
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PracticesTabata TrainingCertaintyMediumSourceClinical9 other sources
A randomized trial in people with obesity found that lower-body strength increased by 10.93 ± 4.27 kg in the Tabata group compared with both the pre-test and control group. Studies disagree: another randomized trial found no statistically significant change in RAST maximal power (F=1.806, P=.204, η²=.131).
Who was studied
Healthy people and patients
Obesity
Study result
The Tabata group showed improvements in lower-body muscle strength, as evidenced by a 10.93 ± 4.27 kg increase in weight lifted compared to both the pre-test period (*p* = 0.004) and the control group (*p* = 0.015, *ES* = 0.89)
Open Tabata Training
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PracticesMassageCertaintyMediumSourceClinical4 other sources
A pooled analysis whose designs were not recorded found that pre-event massage improved kicking speed compared with control and static stretching groups; 45 people were included in this outcome’s analysis. Another trial reported the greatest performance improvement among team and strength athletes, compared with individual and endurance athletes.
Who was studied
Healthy people and patients
Study result
the pre-event massage group demonstrated a significant improvement in kicking speed compared to the control and static stretching groups
Open Massage
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PracticesThai MassageCertaintyMediumSourceClinical4 other sources
Trials in people with Parkinson's disease and stroke reported changes in physical performance: one found improved peak flexion torque (F = 30.613, p < .001), and another found a difference in vertical jump performance between groups (p = .026).
Who was studied
Healthy people and patients
Parkinsons Disease
Stroke
Study result
patients in the intervention group showed significant improvement on primary objective outcomes, including peak flexion torque (F = 30.613, p < .001)
Open Thai Massage
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PracticesVinyasa YogaCertaintyMediumSourceClinical4 other sources
An 80-person randomized trial in 2020 found improved muscular strength after the yoga intervention. In a separate 29-person randomized trial, leg-press and chest-press strength increased over time (P < 0.001 for each).
Who was studied
Healthy people and patients
Menopause
Study result
Tukey post-hoc tests confirmed that the HYG demonstrated significant improvements in every variable tested (health-related fitness, including muscular strength)
Open Vinyasa Yoga
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PracticesHot YogaCertaintyMediumSourceClinical4 other sources
An RCT involving 21 people found increased deadlift strength compared with a control group, and a quasi-experimental study involving 21 people reported a 14% increase in knee-extensor force after yoga training. Findings are not consistent: an RCT involving 32 people found little difference between groups in lower-body strength.
Who was studied
Healthy people and patients
ADHD
Study result
Yoga subjects exhibited increased deadlift strength... compared with control group.
Open Hot Yoga
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PracticesIndoor RowingCertaintyMediumSourceClinical3 other sources
A randomized trial in 38 people with osteoarthritis found hip-abductor strength increased by 2.36 kg [1.28, 3.44]. A quasi-experimental study also reported increased back strength and trunk flexion after training.
Who was studied
People with a condition
Osteoarthritis
Study result
hip abductors strength (kg) (MD = 2.36 [1.28, 3.44], p = 5.67 × 10^–5)
Open Indoor Rowing
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceClinical2 other sources
In a 1997 randomized trial of 130 participants, grip strength in both hands increased by 4.1% to 6.5% after right-, left-, or alternate-nostril breathing, with no difference between sides.
Who was studied
Healthy people
Shift Work Disorder
Study result
The right-, left- and alternate-nostril breathing groups had a significant increase in grip strength of both hands, ranging from 4.1% to 6.5%, at the end of the camp though without any lateralization effect.
Open Alternate Nostril Breathing (Nadi Shodhana)
→

Low probability(17)

PracticesFastingCertaintyLowSourceRCTTrivial effect5 other sources
A meta-analysis of randomized trials found that intermittent fasting and calorie restriction combined with exercise increased handgrip strength by WMD = 1.707 kg compared with exercise alone; the authors said its clinical relevance is unclear. A randomized controlled trial in 90 people found repeated chair stand time improved by approximately 1 second in both the RCR (−1.14, 95% CI: −1.81, −0.47) and TRE (−1.04, 95% CI: −1.76, −0.32) groups; a separate review said strength was not compromised by intermittent fasting.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Obesity
Study result
IF and CR combined with exercise increased handgrip strength [WMD = 1.707 kg, p = 0.01] compared to exercise alone. The authors note the clinical relevance is unclear.
Open Fasting
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PracticesAcupunctureCertaintyLowSourceRCTModerate effect4 other sources
A pooled analysis of randomized trials involving 560 people found improved grip strength (SMD 0.66 [0.49, 0.83]). Another review reported better Fugl-Meyer Assessment scores when acupuncture was added to rehabilitation after cerebrovascular disease.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Cerebrovascular Disease
Sarcopenia
Study result
grip strength (SMD = 0.66, 95% CI: 0.49–0.83)
Open Acupuncture
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceRCTSmall effectconflicting findings52 other sources
A pooled analysis of randomized trials involving 41 people found a 3.45 ± 2.19% pre-to-post change in leg press 1-RM. Another pooled analysis reported improved lower-limb muscular power in martial arts athletes, but a separate pooled analysis involving 25,104 people did not find a statistically significant overall effect.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Breast Cancer
Cancer
Copd
Coronary Artery Disease
Diabetes Type2
+15 more
Study result
a pre–post weighted percentage change of 3.45 ± 2.19% ... was determined for leg press 1-RM
Open High-Intensity Interval Training (HIIT)
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceRCTSmall effectconflicting findings17 other sources
A 2026 meta-analysis of randomized trials found grip strength increased by 1.72 kg compared with control among 128 people in the outcome analysis. Findings differed across studies: another 2025 analysis found no advantage for handgrip strength.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Carpal Tunnel
Chronic Kidney Disease
Elderly
Multiple Sclerosis
Osteoarthritis
+1 more
Study result
PBM therapy was associated with a significant increase in grip strength compared with control interventions (MD = 1.72 kg, 95% CI 1.07 to 2.37; p < 0.001).
Open Red Light Therapy (Photobiomodulation)
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PracticesMeditationCertaintyLowSourceRCT1 other source
Hand grip ↑ (p=0.03) in EG vs. CG; Hand grip ↑ (p=0.027) in EG vs. CG
Who was studied
Healthy people
Open Meditation
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PracticesBreathworkCertaintyLowSourceClinical9 other sources
In a 2025 randomized trial of 45 people, quadriceps strength increased more with inspiratory muscle training than in the control group. Another trial reported increased pelvic floor muscle strength and endurance after 8 weeks in men with premature ejaculation; a pooled analysis of randomized trials found no additional benefit when breathing exercises were added to pelvic floor muscle training.
Who was studied
Healthy people and patients
Copd
Hypertension
Overweight
Study result
The increase in quadriceps muscle strength was significantly higher in the F-IMT (p<0.001) and IMT groups (p<0.001) than in the CG; large treatment effect on QF strength (η²=0.446 R, 0.321 L)
Open Breathwork
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PracticesSocial DancingCertaintyLowSourceClinical7 other sources
A randomized trial of 43 people found improved peak torque during 180° extension after dance training: 56.7 Nm before and 61.2 Nm after, compared with 56.7 Nm before and 56.1 Nm after in the walking group. However, a pooled analysis found no significant differences in muscle strength or several measures of standing, balance and walking.
Who was studied
Healthy people and patients
Alzheimers Disease
Arthritis
Dementia
Mild Cognitive Impairment
Parkinsons Disease
Sarcopenia
+1 more
Study result
Multiple studies conclude that dance has a significant impact on the physical health of the elderly, enhancing strength, flexibility, balance, endurance, and mobility.
Open Social Dancing
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PracticesMobility TrainingCertaintyLowSourceClinical10 other sources
A quasi-experimental study in 192 people found that at 180 days the tibialis anterior score was higher with NPWT+FNP than with NPWT (4.96 ± 0.19 versus 4.83 ± 0.37; p-value of 0.003). A pilot in 20 people found dorsiflexor strength increased by 2.2 N m (95% CI 1.1 to 3.2, p<0.001). Studies differ: a review of randomized and non-randomized human studies found control conditions, generally no-activity conditions, were primarily non-significant.
Who was studied
Healthy people and patients
Dementia
Stroke
Study result
At 180 days, the tibialis anterior score remained significantly higher in the NPWT+FNP group (4.96 ± 0.19) compared to the NPWT group (4.83 ± 0.37), with a p-value of 0.003
Open Mobility Training
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PracticesHot BathCertaintyLowSourceClinical8 other sources
A trial of 20 healthy people found that jump height increased after a 45-minute hot-water immersion session at both 40 °C and 42 °C. Another trial found no significant interaction for 20 m sprint time, so the findings do not establish a general increase in strength.
Who was studied
Healthy people
Study result
CMJ height increased following a 45-minute HWI session at both 40 °C and 42 °C
Open Hot Bath
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PracticesFinnish SaunaCertaintyLowSourceClinical4 other sources
A 2021 randomized trial of 54 people found increases in maximal strength values in both hands, with higher values than controls in the trained and untrained hands after the intervention. In contrast, a 2025 systematic review of randomized trials found that IRS and HWI did not improve recovery of isometric strength production compared with the control condition in the remaining four studies.
Who was studied
Healthy people and patients
Heart Failure
Study result
HG increased maximal strength values in both hands (p < 0.05)... recorded higher values than the controls in the trained (p < 0.05) and untrained (p < 0.01) hands after the intervention period.
Open Finnish Sauna
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PracticesGardening TherapyCertaintyLowSourceClinicalSmall effect2 other sources
A 2023 meta-analysis pooling randomized and non-randomized human studies involving 90 people reported a small effect on pinch force (SMD 0.368 [0.062, 0.674]).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Dementia
Frailty
Mild Cognitive Impairment
Ptsd
Study result
Pinch force (kg) 0.368 (0.062, 0.674)
Open Gardening Therapy
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PracticesIce Bath / Cold PlungeCertaintyLowSourceClinicalTrivial effectconflicting findings18 other sources
In one RCT involving 24 people, the cold-water immersion group increased barbell load from 94.5 ± 18.1 kg to 98.0 ± 18.7 kg between sets. However, a pooled analysis of human studies found no significant difference in muscular strength gains between cold-water immersion and control.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people
Study result
The CWI group showed a significantly greater increase in barbell load from set 1 to set 2 compared to the non-CWI group (from 94.5 ± 18.1 kg to 98.0 ± 18.7 kg, p < 0.01)
Open Ice Bath / Cold Plunge
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PracticesFoam RollingCertaintyLowSourceClinicalTrivial effectconflicting findings25 other sources
Findings differ: a pooled analysis found no significant difference between foam rolling and control conditions, while a review found a mean increase of 2.31% across eight measures in the opposite limb. A separate trial of 87 people reported an increase in VMP with a small effect size.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Hemophilia
Osteoarthritis
Study result
a mean increase of 2.31% (CI (95%) 0.19–4.74%) was seen for these eight measures in the contralateral limb
Open Foam Rolling
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PracticesYogaCertaintyLowSourceClinicalconflicting findings11 other sources
An 8-week Hot Yoga program with 3 sessions per week was associated with changes in isometric deadlift strength (+13% for Hot Yoga vs. -4% for non-exercising control) and isometric maximal voluntary contraction (+14% vs. -10%). Results differ across analyses: a 2026 pooled analysis found the lower-extremity muscle-strength estimate fell to borderline significance after adjustment.
Who was studied
Healthy people and patients
ADHD
Ankylosing Spondylitis
Cancer
Chronic Pain
Depression
Obesity
+2 more
Study result
Yoga led to moderate strength gains
Open Yoga
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PracticesCupping TherapyCertaintyLowSourceClinical2 other sources
One trial reported a significant effect on manual muscle testing after treatment. Another trial found no postintervention changes in peak power, so the results differ across strength-related measures.
Who was studied
Healthy people and patients
Study result
Table 2 Comparisons of manual muscle testing in Groups A and B in the pre and post test, showing a significant effect
Open Cupping Therapy
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PracticesLatin Dance FitnessCertaintyLowSourceClinical1 other source
In a 2020 trial of 98 healthy participants, the dynamic sit-up result for the ET group was 1.769 ± 0.45, while the CnT result was −1.836 ± 0.49.
Who was studied
Healthy people
Study result
dynamic sit-up: ET = 1.769 ± 0.45, p < 0.001, CnT = −1.836 ± 0.49, p < 0.001
Open Latin Dance Fitness
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PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical1 other source
A pilot study involving 29 people with cancer reported handgrip results of 20.5 ± 5.1 before and 22.5 ± 3.9 after the intervention.
Who was studied
People with a condition
Cancer
Study result
Handgrip: Pre 20.5 ± 5.1, Post 22.5 ± 3.9, t=-3.06, p=0.002
Open Forest Bathing (Shinrin-yoku)
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Very low probability(4)

PracticesInfrared SaunaCertaintyVery lowSourceClinical3 other sources
Studies did not support an increase in physical strength: a 2025 quasi-experimental study involving 14 people reported 1RM leg strength of 46 ± 12 vs. 47 ± 12 kg (P = 0.087).
Who was studied
Healthy people
Open Infrared Sauna
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PracticesBrain Games / PuzzlesCertaintyVery lowSourceClinical2 other sources
The studies did not support a physical-strength benefit: a randomized trial in 31 participants found no significant training effects on physical function or brain volume.
Who was studied
Healthy people
Open Brain Games / Puzzles
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SupplementsChagaCertaintyVery lowSourceAnimal researchanimal / in-vitro only1 other source
288.3 ± 80.4 g vs 206.9 ± 69.5 g; 1.39-fold, p=0.0029; dose trend p=0.0067
Who was studied
Healthy people
Dose & course
6 weeks
Who it applies to
Animal
Open Chaga
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PracticesAnusara YogaCertaintyVery lowSourceTheoretical2 other sources
The studies did not support a clear increase in physical strength: a meta-analysis pooling randomized and non-randomized human studies involving 1,471 people in its lower-extremity muscle-strength analysis reported that the estimate was reduced to borderline significance.
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 35

Practice	How sure	Effect size	Own trials	What worked in trials
Hatha Yoga	CertaintyMediumSourceRCT	Large effect	9 trials or pooled analyses	60–68 min · 2×/week · 8–19 weeks
Dance	CertaintyMediumSourceRCT	Large effect	3 trials or pooled analyses	2×/week · 8–16 weeks
Strength Training	CertaintyMediumSourceRCT	Moderate effect	110 trials or pooled analyses	4–45 min · 0.9–2.5×/week · 3–11 weeks
Pilates	CertaintyMediumSourceRCT	Moderate effect	28 trials or pooled analyses	30–55 min · 2–3×/week · 5–12 weeks
Swimming	CertaintyMediumSourceRCT	Moderate effect	12 trials or pooled analyses	20–55 min · 2×/week · 6–14 weeks
Qigong	CertaintyMediumSourceRCT	Moderate effect	8 trials or pooled analyses	60 min · 3–3.5×/week · 2–14 weeks
Tai Chi	CertaintyMediumSourceRCT	Small effect	17 trials or pooled analyses	40–60 min · 3×/week · 8–13 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Small effect	4 trials or pooled analyses	45–48 min · 2×/week · 12 weeks
Heating Pads / Warm Compresses	CertaintyMediumSourceRCT	Small effect	2 trials or pooled analyses
Cycling	CertaintyMediumSourceMeta-analysis	Trivial effect	6 trials or pooled analyses	20–25 min · 2–3.2×/week · 4–8 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

How interventions help

Interventions associated with increased physical strength differ substantially in timing and how they are used. Some findings concern an acute response: Caffeine was studied at 300 mg with an immediate onset, while Beetroot Extract was examined as a single dose 2 h before exercise. Rhodiola Rosea was studied over 7 days at 1500 mg/day, and Quercetin over 6 weeks at 200 mg/day, with effects appearing on different timescales.

Other approaches involve repeated practice or sustained use. Creatine was studied over 4–12 weeks with daily use, and its measured benefit persisted for weeks after stopping. Ashwagandha was studied at 330–500 mg/day for 8–12 weeks. Exercise-based interventions also require participation over time: Yoga was examined over 8 weeks with 3 sessions per week, while a Tai Chi finding was assessed at 36 weeks. Swimming, Cycling, TENS / EMS Therapy, and Vinyasa Yoga likewise represent training or repeated-session approaches rather than one-time interventions.

The outcome is not measured in one uniform way across these approaches. Findings include changes in general muscle strength, knee extensor strength, handgrip strength, force production, and movement-related performance, so an improvement in one measure may not represent the same change in every aspect of strength. The studies also included healthy people, people with clinical conditions, mixed groups, and participants whose health status was not specified. Results therefore may apply more directly to populations resembling those studied than to everyone seeking greater physical strength.

Choosing guidance

Choose according to the time horizon and type of support you want. Options studied for an immediate response, such as Caffeine or Beetroot Extract, are more relevant when the goal is a single exercise session. Caffeine has been studied at 300 mg with an acute duration, while Beetroot Extract was studied as a single dose 2 h before exercise. These choices do not address the same need as an option used over several weeks, and immediate onset should not be read as evidence of a lasting effect.

Creatine is better suited to someone willing to use a daily regimen over 4–12 weeks, with effects described as persisting for weeks after stopping. Other longer-duration options include Ashwagandha, studied over 8–12 weeks, and L-Carnitine, studied over 10 weeks. Exercise-based choices may suit someone seeking a broader training approach: Tai Chi, Swimming, Cycling, TENS / EMS Therapy, and Yoga have been studied in human participants, although the populations and outcomes differ.

Human evidence is not equally established across the options. Some entries are supported by human trials, while others rely on animal studies, reviews, anecdotal reports, or references rather than direct human evidence. That distinction matters when applying findings to your own strength goals. Studies also do not always agree: conflicting findings occur for several options, including Caffeine, Tai Chi, TENS / EMS Therapy, Yoga, Collagen, Omega-3, Whey Protein, and Citrulline. For those choices, consider the uncertainty alongside the time commitment and whether the studied population resembles you, rather than treating a single positive result as definitive.