Suggested Lifestyle Changes

Dietary Recommendations:

1. Protein is important for building and repairing muscle. Consume adequate protein to increase muscle strength. Examples: lean meat, fish, peanut butter, tofu.
2. Creatine (a chemical found in the muscle) monohydrate has been shown to increase intramuscular phosphocreatine, which is used to produce energy (Adenosine triphosphate (ATP)) in the body's cell during exercise. Consume food packed with creatine such as lean meat, certain fish like tuna, salmon or consume creatine supplement to increase muscle mass and strength.
3. Milk provides a mix of protein, carbohydrate, and fats needed by our body. Milk is found to be beneficial for muscle growth. Studies have shown consuming milk can increase muscle mass and muscle strength.

Supplement Recommendations:

1. Consider protein supplementation on top of your exercise regimes to increase muscle mass gain. Additional protein supplementation supports the anabolic muscle growth by supplying amino acid supply as well as stimulating cellular regeneration.
2. Creatine Supplementation may also increase muscle strength and mass gain. Creatine has also been found to deter muscle wasting upon inactivity.

Exercise Recommendations:

1. Since you display medium potential for muscle strength, you should focus a lot on slowly increasing the strength-based activities and try to incorporate more into your strength workouts routine to build on your weakness. Be careful to manage increases in strength load in order to avoid overexertion of your body over long periods of time which can lead to injury, fatigue, and burnout.
2. Perform strength/resistance training to strengthen the muscle. Examples: weight lifting, using resistance bands during a workout, heavy gardening activity (e.g. digging and shoveling), climbing stairs, push-ups, sit-ups, and squats.
3. Begin with body-weight and assisted workouts such as push-ups, pull-ups, and bodyweight squats to build on your base strength.