3. Make sure you get enough protein and calories overall. Strength training also puts a lot of stress on bones and causes increases in density, so make sure you

3. Make sure you get enough protein and calories overall. Strength training also puts a lot of stress on bones and causes increases in density, so make sure you're getting calcium too. Protein shakes make getting enough protein a bit easier. There's a lot of talk about supplements but 99% don't do enough to be worth it. If you want to go that route, use creatine. It's the most well researched lifting supplement there is. It gives you a modest boost in endurance and strength. Good food and good sleep is honestly 50% of it.