If you’re into sports, athletics, weight training, and physical fitness, you may have wondered whether herbal remedies to improve physical strength could help you reach your goals. Many people around the world use certain medicinal herbs to boost energy, endurance, and strength for exercise and manual labor.

Herbs that help improve natural strength tend to fall into two categories: stimulants and adaptogens. These herbs help promote mental and physical energy and increase endurance, helping you work harder in the gym to achieve your personal goals.

Whether you’re a lifelong athlete, or just getting started on your journey toward personal health and fitness, herbal remedies to improve strength can help. When combined with rigorous training and a healthy diet that promotes muscle growth, you can get stronger than ever with herbal supplements and teas.

Improving Physical Strength Naturally

Living a healthy lifestyle can help you improve physical strength naturally and safely, without the need for any dangerous pharmaceutical supplements. Eating the right balance of nutritious, vitamin-rich foods that are high in protein will help your body build muscle, and getting the right amount of sleep can help you make sure you have enough energy every day.

There are also many herbal remedies and herbal teas that can help boost mental energy and physical endurance. Many plants contain natural compounds that can give you more energy, better endurance, and more feelings of motivation and satisfaction.

Eating Right to Improve Strength

When you’re trying to increase strength and build muscle, it’s important to eat the right balance of foods. Protein is very important, leading many athletes and fitness enthusiasts to use whey protein as a natural supplement for strength. For bodybuilders and weightlifters, formulations with up to 20g of whey powder are popular.

Carbohydrates, which digest more slowly than protein, are also important for physical strength. Whole grains and other complex carbohydrates are healthier and more nutritious than simple carbs like table sugar and white bread. After workouts, carbohydrates work to boost insulin levels.

It’s also important for your diet to include enough of the vitamins and nutrients that your body needs for you to improve strength naturally:

  • Vitamin E, a potent antioxidant, can help shorten the recovery time that your muscles need, allowing you to work out more often.
  • Vitamin B1 and B2 are needed for your body to effectively break down proteins and carbohydrates, converting them into useable physical energy.
  • Vitamin B6 and B12 are necessary for key metabolic reactions throughout the body and brain. Vitamin B12 also helps your body build blood cells, ensuring that oxygen is transported reliably to your muscles and organs.

Healthy Sleep Cycles

Adequate rest and recovery can be just as important as your workouts themselves, and this includes getting enough high quality sleep. Individual metabolic differences can mean that different people require more or less sleep than others. Some people are fine with only 6 hours, whereas others need a full 8 or 9 to function properly.

During sleep, it’s important that you sleep deeply enough if you’re trying to improve strength naturally. Sleep progresses through stages throughout the night. Stage 1 sleep is very light, and stage 2 somewhat deeper. Stage 3 sleep is characterized by rapid eye movements (REM), and is generally associated with dreaming. Stage 4 sleep is the deepest phase, and people in this stage are often difficult to awaken.

If you’re not getting enough sleep, it can help to try to regularize your sleep schedule. Herbal supplements like chamomile and valerian root can help you relax to induce sleep at a reasonable time.

It’s also helpful to turn off electronic screens, including TVs, laptops, and phones. These devices emit bright, bluish light wavelengths that can “trick” your pineal gland into thinking it’s daytime. This suppresses the secretion of melatonin, a sleep hormone, and can make it difficult to fall asleep.

Herbal Teas & Natural Supplements to Improve Physical Strength

Many natural herbs and herbal teas can improve physical strength by promoting homeostatic balance in the body, stimulating the central nervous system, and other helpful effects. These herbs tend to fall into two main categories: adaptogens and stimulants.

  • Adaptogens are herbs and natural compounds that promote homeostasis, the body’s natural regulatory processes that maintain balance in blood sugar, hydration, temperature, blood pH, and other factors. Adaptogenic herbs to improve physical strength can help decrease cellular sensitivity to stress, which is helpful for strengthening muscles and reducing fatigue. Adaptogenic herbal remedies have their effects at the molecular level, affecting cellular transcription and sympathetic nervous system processes. This can help mediate stress response chemicals like cortisol.
  • Stimulants are psychoactive herbs or compounds that produce temporary improvements in mental or physical function. One of the most well-known natural stimulants is caffeine, which is found in coffee, green tea, and some herbal teas. Caffeine in herbal teas to improve physical strength can help boost your energy levels and endurance. Other stimulants include ephedrine, compounds in coca leaves, and active ingredients in yerba mate.

Various natural herbs and plants contain organic compounds that react in different parts of the body and brain, giving them adaptogenic or central nervous system stimulant effects.

14 Natural Herbal Remedies to Improve Physical Strength

There are many natural plant-based supplements and herbal teas to improve physical strength safely and naturally. These mild but effective stimulants and adaptogens will help you feel energized, increase your endurance, and improve blood flow and oxygenation in your muscles.

Here are fourteen natural herbs, roots, and berries that can help you boost your physical strength:

Schisandra Berry


Schisandra (Schisandra chinensis) is an adaptagenic herb native to East Asia. Also known as the “magnolia vine,” the dried berries of the schisandra plant have been used in Chinese medicine for centures as a component in herbal remedies to improve strength and increase endurance.

Intense physical exercise raises the body’s levels of two stress-related compounds, cortisol (sometimes called the “stress hormone”) and nitric oxide. Studies have found that schisandra can help lower nitric oxide and cortisol levels in athletes after physical exertion, creating an effect that protects the body’s cells from the negative effects of physical stress.

Schisandra berries may also help mildly stimulate the central nervous system, helping you feel more energized and alert, while remaining calm and focused.


Gynostemma plants are a genus of vines native to tropical East Asia. Also known as jiaogulan, this adaptogenic plant is sometimes used in herbal teas to improve physical strength. Studies have demonstrated that gynostemma has significant anti-inflammatory activity, and can help improve blood circulation while normalizing hormones and neurotransmitters associated with stress.


Guarana (Paullinia cupana) is a potently stimulating plant from the Amazon rainforest, whose crushed seeds are traditionally steeped by the Guarani people into herbal teas to improve strength, mental clarity, and focus.

Guarana’s stimulant effects from from guaranine, a form of caffeine. Like other xanthines, guaranine can help improve mental and physical strength and endurance. It can help you feel awake, alert, and energetic during your workouts.


Ashwagandha (Withania somnifera) is an Indian plant that was important in traditional Ayurvedic medicine. In ancient lore, its roots were thought to expel tumors, ulcers, and other illnesses from the body. While ashwagandha isn’t the panacea it was once thought to be, it still has adaptogenic effects that can be useful as an herbal solution to improve physical strength.

In Ayurvedic medicine, ashwagandha is classified as a “Rasayana,” or rejuvenative remedy. In modern times, it’s used as an adaptogen. Ashwaganda herbal remedies can help improve strength, although their effects are often thought to be calming. Its anti-inflammatory effects may also help soothe immune disorders that affect muscles and joints, such as rheumatoid arthritis.


Ginseng (Panax ginseng) is often described as a stimulating adaptogen. Ginseng is widely used in East Asia as an herbal remedy to improve physical strength, reduce fatigue, and promote mental clarity.

By offering a boost to your energy level and promoting blood flow to your muscles and brain, ginseng can give you an edge to help you increase your strength and endurance. Ginseng effects that hypothalamic-pituitary-adrenal axis, helping to enhance physical performance while increasing resistance to stress.

Green Tea

Green tea is often used in herbal teas to improve physical strength, due to its impressive caffeine content and high antioxidant content. Green tea has been in use in East Asia for over 4,000 years.

Green tea’s high concentrations of caffeine and theobromine can help gently boost your energy level, without leaving you overcaffeinated, jittery, and irritable.

Yerba Mate

Yerba mate (Ilex paraguariensis) has been used for centuries in South America for its mentally and physically stimulating effects. Its leaves and twigs are traditionally steeped in hot water to create an energizing herbal tea.

Like green tea and guarana, yerba mate herbal tea can help you boost your strength and endurance by providing an extra burst of energy.


Yohimbe (Pausinystalia johimbe) bark contains a compound called yohimbine, which is used as a natural stimulant in herbal teas for strength. It’s powerful enough to be used regularly in laboratories when a norepinephrine receptor agonist is needed for experiments, and it’s also used to reverse sedation in animals.

Yohimbe bark or its derivative, yohimbine, can be incorporated into herbal teas to boost your energy, motivation, and drive.

Maca Root


Maca (Lepidium meyenii) is a root native to the Andes mountains of Peru. This plant is high in vitamins, minerals, and antioxidants, and its fleshy roots are valued as a food and as an herbal medicine.

In South American cultures, maca is traditionally believed to boost strength, stamina, and libido. Maca root powder can be incorporated into herbal teas to improve strength, focus, and energy levels.


Rhodiola (Rhodiola rosea) is an adaptogenic herb with a history of traditional use in Siberia and Scandinavia. It contains several active compounds that give it energizing, strengthening, and stress-migating effects, including rosavin, rosarin, rosin, and salidroside.

Studies have shown that rhodiola root can also help with the symptoms of depression and boost cognitive function. However, you may want to avoid rhodiola herbal teas if you have an anxiety disorder or bipolar depression, as its stimulating effects could cause mania.

Cordyceps Fungus

Cordyceps fungus (Cordyceps sinensis) has recently sparked interest as an adaptogenic component in herbal teas to improve strength. These fungi are parasitic, attacking insect hosts and slowly consuming and replacing their tissue. Some species of cordyceps can also alter insects’ behavior.

Cordyceps have been used in traditional Tibetan medicine as an aphrodesiac. Today, it’s often used to boost energy, strength, and mental clarity.

Dang Shen Root

Dang shen (Codonopsis pilosula) is used in traditional Chinese medicine for increased energy. It’s been shown to increase hemoglobin levels and promote the formation of red blood cells, and may also help reduce insulin resistance.

Rhaponticum Root

Rhaponticum root (Rhaponticum carthamoides) is used in Russia as a central nervous system stimulant. Studies have indicated that this herbal remedy may have significant cognitive enhancement effects, helping to sharpen your mind and increase your mental energy. It may also have antidepressant effects, including for depression induced by alcohol withdrawal syndrome.

Siberian Ginseng

Siberian ginseng (Eleutherococcus senticosis) is an adaptagenic herb used to reduce stress and fight off fatigue. It’s used in herbal teas to improve physical strength by boosting the immune system and promoting better physical performance.

Acai Berries

The berries of the acai palm (Euterpe oleracea) are rich in antioxidants, calcium, vitamin A, and amino acids. They’ve gained popularity as a natural supplement in herbal teas to improve physical strength, promote weight loss, and boost energy levels.

Acai berries can also provide a pleasant flavor element to herbal teas for physical strength, complementing other ingredients like green tea and guarana.

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