Can Basketball Help Build Muscle? The Facts Explained

It’s a slimming world. People of all ages continuously attempt to lose weight, tighten their frames, and make the scale read a lower number. It’s a multibillion-dollar business. But some players want to gain muscle mass, does basketball help?

Yes, when you dribble, pass, or shoot, your hand commands the ball, but the force is provided by the six wrist flexors in your forearm. When you move your hand forward to shoot at the basket or make a pass to a teammate, your wrist flexors contract, so if you handle the ball sufficiently, you’ll develop muscles. 

Similarly, the triceps in your upper arms govern forearm motions, such as when you extend your forearm to shoot a jump shot, so just practicing your shot can improve that muscle group.

It’s not strange that many young basketball players gain weight over time. You’re not alone if you’re a thin adolescent basketball player. This is especially true for tall players, who are compelled to play forcefully.

How To Bulk Up

A plethora of ways can help you build muscle and bulk up. 

To grow stronger and develop muscle mass, you must gradually increase your resistance. Don’t be scared to push yourself; you should strive for a weight that is difficult to complete 10-12 repetitions with. Those last few reps should be challenging. You haven’t become any stronger if you’re still carrying the same weight after 60 days.

Get your money’s worth if you’re paying for the gym and prioritize certain exercises over other; side lifts and curls are unnecessary. Perform multijoint workouts that engage many muscle groups at the same time. 

Upper-body exercises include chest presses, shoulder presses, pull-ups, and rows, while lower-body exercises include squats, deadlifts, lunges, and step-ups.

You need to train differently from an Olympic lifter or bodybuilder. Basketball endurance training is a means to an end, not an end in itself. You must train for the game’s needs rather than for show or expertise.

Lastly, don’t restrict yourself to exercising only some parts of your body. Three sets of focus curls will not benefit you on the court. On the court, your body works as a unit, and it should do the same in the weight room.

Read ahead for more interesting facts!

Can You Build Muscle Shooting A Basketball?

Playing basketball and practicing workouts to enhance your lower and upper body strength will help you boost your physical endurance. You may also work on improving your core and back muscles. This will improve your endurance, energy levels, and performance.

Is it possible to achieve a six-pack by playing basketball? The short answer is that you cannot only play basketball and expect abs to appear. Getting abs involves two things: a minimal body fat percentage to allow them to be seen. 

And abdominal muscular strength and growth. Basketball may be a terrific cardio activity that can help you burn calories.

How to Get Ripped Like Pro Basketball Players

Perform strength-training regimens that include practical movements appropriate to your sport. Strength is essential for basketball performance, and the workouts help develop distinct muscles. Push-ups, pull-ups, dumbbell snatches, and a cable single-arm row are examples of workouts utilized by elite basketball players, including LeBron James.

Other functional training activities should be incorporated into your strength and conditioning program. These workouts may be done with a wide range of tools, from tractor tires to sledgehammers and sandbags.

 A functional training routine could involve dumbbell grabs where he runs while carrying the weight, bear crawls, and a fireman’s carry. Perform power and speed training activities to increase endurance and stamina, which will help you lose body fat. 

Plyometrics such as box jumps and squat jumps, as well as cone exercises employing an agility ladder and marking cones, are among the greatest sport-specific power and speed workouts. 

These exercises, for example, are used by players like Rajon Rondo to build muscles while enhancing their vertical leap. Reduce your body fat percentage to enhance your body composition. 

Excess body fat is burned to help define your muscles and make you seem toned. Professional basketball players prioritize body weight management in order to maximize performance and ability. 

Most professional basketball players have a low body fat percentage, but George Hill was measured at 3% during a pre-draft combine.

Essential Leg Exercises for Basketball Players

Improving your leg strength, agility, and coordination will help you navigate the court more effectively. It enables you to jump higher, change directions rapidly, run faster, and defend effectively. It also helps to lessen the chance of injury.

The Single Leg Romanian Deadlift exercise strengthens the glutes and improves balance, hip stability, and coordination. During this practice, the one who’s calm and careful generally wins. Restart the rep if you lose your equilibrium.

This is a full-body exercise with an emphasis on the lower body. Load up with a dumbbell or kettlebell. This is also an exercise in control. Slowly descend, feeling hip strain, full foot pressure, and driving up strongly. 

Regularly performing this activity will not only strengthen your lower body, but will also help to improve general balance and stability.

Glutes play an important role in core strength and athletic development. The glutes contribute to the power of your jump. By completing glute bridges, you establish a mind-muscle connection and create the groundwork for future exercises and movements for total preparedness and injury avoidance.

The Isometric Split Squat is a fundamental movement. It aids in the development of power and hip stability, laying the groundwork for lower-body strength. 

Lunges are a type of active movement that mimics the numerous moves that a player could perform on the court. Furthermore, pushing the hip, knee, and ankle to be flexible and secure while using the lower body muscles.

The Marching Plantar-Dorsiflexion exercise aids in the development of anatomical integrity in the foot and ankle. It employs an end-range motion to engage the ankle joint’s stabilizing muscles. 

This is significant since a lack of ankle mobility might make it difficult to squat or lunge appropriately. This, in turn, can hinder the correct loading phase when leaping and result in poor movement mechanics.


Playing basketball and practicing workouts to enhance your lower and upper body strength will help you boost your physical endurance. You may also work on improving your core and back muscles. This will improve your endurance, energy levels, and performance. 

Latest articles

Related articles