Joan wants to build up her muscle mass. What should she do?

• A. Aerobic exercise
• B. Eat more dairy
• C. Strength training
• D. Sleep more

Answer: (C)

Building muscle mass happens when you provide a training stimulus that exceeds what your muscles are used to, prompting growth. The most effective way to create that stimulus is strength training, because lifting weights or using resistance forces the muscles to recruit more fibers and adapt by increasing size and strength. With progressive overload—gradually increasing weight, reps, or exercise difficulty—and proper recovery, muscles undergo hypertrophy, leading to bigger muscles over time. Pair this with adequate protein and calories to support repair and growth, and you’ll see steady gains.

Aerobic exercise improves cardiovascular endurance and overall fitness, but it doesn’t maximize muscle size. Eating more dairy can help you meet daily protein and energy needs, yet without a structured resistance program, your muscles won’t receive the specific stimulus they need to grow. Sleeping more supports recovery and hormonal balance, which helps muscle growth, but on its own it won’t produce substantial gains without the training stimulus.