Muscle building in horse: From feeding to fitness

Muscle building horse: How does it work?

➡️ Video tipIn this video you will learn everything you need to know about building muscle in young horses - from effective warm-up exercises and targeted training sessions to helpful tips for healthy feeding and optimal recovery for strong and healthy muscles.

Horses, like humans, are mammals that have different types of muscles and different muscle fibers. In any case, it is worth studying the theory of muscle structure to understand which exercise targets which muscle and to what extent certain exercises are suitable. After all, a well-muscled horse is a healthy horse - right? This section is all about the function and anatomy of the muscle.

Muscle Structure in the Horse

When we think of muscles, we usually think of the skeletal muscles that we can move voluntarily. Examples include the broad back muscle, the abdominal muscles, the biceps or the shoulder muscles - the muscles that we want to train to increase performance. However, there is also the heart muscle and the smooth muscles of the organs, which cannot be controlled by the horse at will. Smooth muscles are often found on the walls of organs.

But not only a strong back is important, because it is also easy to forget the muscles that are responsible for the horse's breathing. The diaphragm, for example, has a significant influence on the horse's breathing rate. Accordingly, it also affects the strength and endurance that the horse can build up.

How the Muscle Works (Contraction)

Each muscle is made up of muscle fibers, which we will talk more about later. These muscle fibers each contain fibrils that are divided into sarcomeres, i.e. fibril "compartments". This is where the protein filaments actin and myosin accumulate.

So when a muscle is working and a muscle is tensed, this is called a contraction. And these protein filaments contract in the process. When a muscle relaxes again (relaxation), the protein filaments pull apart again. A muscle can be tensed, i.e. contracted, in many different ways. A distinction is made between three different forms of contraction, which are important to know when it comes to choosing exercises for muscle building in horses. 

The Isometric Contraction

Isometric contraction is defined by holding muscle strength. In this position, it can also happen that a person or a horse starts to tremble if it has to hold a certain position for a long time. Everyone knows the feeling when you squat down and have to remain in this position or hold something for a long time. Depending on how much muscle strength you have, you start to tremble slightly sooner or later. Basically, an isometric contraction occurs when a muscle neither lengthens nor shortens, but instead only the muscle tension changes.

Further examples: When the horse gives the hoof and holds it up itself without changing position, an isometric contraction takes place. The light seat of the rider while the horse is standing is also a good example of isometric contraction of the rider's muscles, both in the abdomen and in the thighs.

The Concentric Contraction

In contrast to isometric contraction, concentric contraction means that a muscle contracts and becomes shorter. For riders, a concentric contraction would be standing up when trotting lightly, which would be the same as pushing up from a squat/knee bend. In both movements, the thigh muscle (quadriceps) is tensed and contracted concentrically. The same principle applies to horses when they push off the ground with their hindquarters in order to canter. This would be a kind of knee bend for the horse.

The Eccentric Contraction

The last type of contraction, the eccentric contraction, is the opposite of the concentric contraction, as a muscle stretches and lengthens. This often happens when a movement is intercepted, for example when going down into a squat or when sitting down during light trotting. The rider does not want to "plop" into the saddle, but intercepts the movement by stretching the thigh muscle. This type of contraction can also be observed in horses; when moving forwards and downwards, the horse stretches the neck muscles and absorbs the movements of the rest of the horse's body while holding the head and not just letting it hang down.

Muscle fiber types Types in horses

Every muscle contains long muscle fiber strands and every horse contains all types of muscle fibers. Nevertheless, there are differences in the number and distribution of muscle fibers in the horse breeds. This depends on genetics and breeding.

Knowing which muscle fiber types there are is important in order to find out how a particular training goal can be approached and what prerequisites a particular horse has for it.

There are three types of muscle fibers:

1. Slow twitch muscle fibers (red)
2. Fast twitch muscle fibers (white)
3. Intermediate muscle fibers

The red (slow twitch) muscle fibers are responsible for a horse's endurance. Accordingly, they work slowly but constantly over a longer period of time. When the red muscle fibers are used, oxygen is consumed during the energy metabolism, i.e. the burning of calories during this muscle work. This is why it is also referred to as aerobic (with oxygen) training.

The white (fast-twitch) muscle fibers, on the other hand, work quickly and powerfully over a short period of time and drive the build-up of strength. In the energy metabolism during muscle work with soft muscle fibers, energy production with oxygen is no longer sufficient because energy is needed quickly and in the shortest possible time. Therefore, no oxygen is consumed in this type of training, but lactic acid is fermented instead. For this reason, this type of training is also known as anaerobic (without oxygen) training.

In practice, the classic contrast would be the marathon runner, who stands for aerobic endurance training using red muscle fibers, and the bodybuilder, who stands for anaerobic strength training using white muscle fibers. If you transfer this to horse breeds and equestrian disciplines, English Thoroughbreds or Arabians have a higher proportion of red muscle fibers and are therefore better suited to endurance riding or horse racing than a Quarter Horse, in which the white muscle fibers predominate and are therefore better suited to cow cutting or barrel racing.

There are also intermediate muscle fibers, which form the middle ground between endurance and strength. Nevertheless, all types of horse breeds can be equally well trained. Intermediate muscle fibers, for example, are often found in warmbloods that are bred for jumping, as the discipline of jumping involves an almost equal mix of strength and endurance.

What should you feed your horse to build muscle?

➡️ Video tip: In this video you will learn what horse muscles need to grow - from effective training to optimal nutrition. Agricultural scientist Dr. Patricia Sitzenstock explains which nutrients are particularly important and how you can help your horse grow with the right feeding the muscle development support your horse's muscle development.

The diet should be rich in high-quality proteins and essential amino acids. Supplements such as alfalfa, linseed oil and special amino acid supplements can be useful. A balanced supply of minerals and vitamins (such as vitamin E) is also important.

Proper nutrition is very important to get the best out of the horse and to optimize and support muscle building. This is similar to humans, which is why there are a few key principles to consider in horse nutrition for healthy muscle development.

Calorie Surplus

If you want more (muscle) mass on your horse, you must also ensure that the horse eats more than it consumes and is therefore in a calorie surplus. To find out whether a horse is eating enough or is being given enough feed, it is advisable to weigh the horse regularly and take comparative photos. Heavy-feeding horses, old or young horses usually need a little more than average. It is therefore advisable to feed a suitable concentrated feed if the horse is still not gaining weight with ad libitum hay.

Roughage

Sufficient hay and only short breaks between feedings (maximum 4 hours) are a prerequisite for optimal muscle development. As the horse is a constant eater, too little roughage or poor quality roughage can lead to stomach problems, which can prolong or even inhibit muscle development in the horse. Hay is the basis of every horse's diet. The following formula can be used as a guideline to know the MINIMUM amount of hay to feed: 1.5 kg dry matter per 100 kg body weight of the horse. It is important to know that 1.5 kg of dry matter is not the same as 1.5 kg of hay. This depends on the particular hay or haylage. On average, hay has about 85% dry matter. Calculated using the formula, this would mean at least approx. 1.8 kg of hay per 100 kg of the horse's body weight. A horse weighing 500 kg should therefore be provided with at least 9 kg of hay per day.

Mineral feed for muscle building

A good mineral feed should supplement any minerals that are too low in the hay so that the horse does not have a deficiency but also does not have a worrying excess of certain minerals and vitamins. It is best to have a roughage analysis carried out by the LUFA (Landwirtschaftliche Untersuchungs- und Forschungsanstalt) to determine the amounts of nutrients present in the hay. The appropriate mineral feed can then be selected. It is advisable to seek advice from an independent feed consultant to optimize the feed and adapt it individually to the horse. In principle, rapid muscle development cannot be guaranteed if a horse has deficiency symptoms. For example, in most cases, zinc is not supplemented enough. Zinc is responsible for hoof and hair growth, but especially for wound healing. So if the immune system has to struggle with a wound for longer because of a zinc deficiency, it may slow down muscle growth. While even a 4-fold excess of zinc is harmless, a small excess of selenium can, in the worst case, lead to selenium poisoning. On the other hand, a selenium deficiency can prevent a horse from putting on weight or losing muscle - no matter what you feed it. Accordingly, the choice of mineral feed should be carefully considered, even independently of muscle building.

Proteins

Proteins are essential for muscle growth. It is therefore very important to feed protein-rich feedstuffs. Alfalfa, soya or even oats are some examples of protein sources. A roughage analysis can help to determine how rich in protein the hay is and how much additional protein needs to be fed. In fact, protein deficiency is very common in horses. It is therefore worth taking a closer look because, without protein, muscles cannot be built up. The situation with proteins is similar to that with minerals. A lack of proteins makes it almost impossible to build muscle. The rumour that consuming too much protein can cause kidney and liver damage is not true. An excess of protein is therefore also harmless. It is also important to consider the amino acid profile of the respective protein source. Proteins are made up of a wide variety of amino acids and with a wide variety, you are usually on the safe side.

Which amino acids are important for building muscle in horses?‍

‍Essentialamino acids such as lysine, methionine and threonine are particularly important for muscle building. They support protein synthesis and therefore the development of muscle tissue. Adequate intake through the diet is therefore essential.

Muscle building - training plan

With the background knowledge about the anatomy and function of muscles, you can now design a training plan based on this. Here are some key points that should be taken into account:

Define training goal

A training goal could be, for example, a specific competition where a certain height needs to be jumped or certain exercises need to be demonstrated. In recreational riding, a goal might also be maintaining health, as expressed in statements like: “By next winter, my horse should be fit enough to canter for 10 minutes continuously in the arena to improve its lung capacity and reduce coughing.” Alternatively, “Next summer, I want to be able to go on a 3-hour trail ride with my horse and a friend.”
By defining a training goal, awareness can be created regarding which muscle fibers need to be targeted and which types of contractions are necessary to achieve this. It’s important to maintain a realistic view of the goal and to plan for more time rather than less.

Determine training volume

The training volume is defined by the total of intensity, frequency and duration. The intensity determines a certain training component that is to be improved. Examples include pulse, speed, time, jump height or the number of canter changes that can be performed in succession. The frequency is the frequency of the training sessions, for example, 5 training sessions on 5 days. The duration means how long (hours, minutes) a training session lasts.

Measurability and documentation

The more measurable a training plan is, the more measurable and evident the success will be. Especially when you look at your horse every day, you may not see "the forest for the trees" and might be unsure whether the back muscles have been built up or not. Generally, muscles are considered to have developed when there is visible progress in training. Therefore, it is advisable to document both training successes and setbacks.
Nowadays, many apps for smartphones make recording training easier and, most importantly, more measurable. A heart rate monitor is also a very good tool for measuring training success and should definitely be used whenever possible.

Plan for relaxation

Muscles do not grow during training but during recovery. Training breaks are therefore incredibly important and should not be underestimated. Of course, a training break doesn't have to mean that the horse just stands still for the next 24 hours, but you can always count a walk or some relaxed lunging as active recovery. Sore muscles in particular are usually easier to bear if you do some exercise than if you stay on the couch all day. Nevertheless, the following general rule can be applied:

- 0-2 training days per week: no muscle building/muscle loss possible

- 3 training days per week: muscle maintenance

- 4-6 training days per week: muscle building

- 6-7 training days per week: possible overtraining -> no muscle building

Of course, each situation must be considered individually and it depends on the horse's training and (physical and mental) state of health, the way it is kept, etc. Basically, 1-2 days off or days with active regeneration per week are a good guideline for recovery.

Consider limitations

There are several factors that can hinder or complicate muscle building. The goal is always to make training stress the limiting factor and to eliminate all other hurdles. Some of these hurdles are listed here. The limiting factor is essentially what ultimately brings the horse to exhaustion. For muscle building, this should be a lack of muscle strength and not, for example, pain due to saddle pressure.

• Unsuitable equipment:
  A saddle that pinches or a bit that is too thick can be disruptive factors that could prevent the horse from collecting itself more, reacting as quickly and finely as possible to an aid or getting more scope in the shoulder. Pain or discomfort therefore has a significant influence on the horse's suppleness and therefore also on muscle development.
• Mental health:
  When speaking of relaxation, one must not overlook psychological relaxation, because if the horse is anxious even when the rider mounts, thoughts of canter pirouettes should quickly fade away. A lack of focus and distractions can also significantly occupy the horse's mind, sometimes leading to it being exhausted or overloaded before reaching the target muscle. Additionally, the form of posture can drastically influence the horse's overall satisfaction and motivation to give its all.
• Lack of mobility is indeed one of the biggest limitations that prevents the horse from building muscle or slows down muscle development. A horse osteopath can provide supportive assistance in this regard. However, improving mobility should be part of the (warm-up) training. When the forehand and hindquarters cannot move separately from one another, achieving a correct travers (the coordination of the forehand, hindquarters, and belly) becomes difficult.
• Pain and injuries also have an impact on muscle development, as muscle development requires the full attention of the immune system. Muscles are not necessary for a horse's survival in the short term and are therefore not relevant for the immune system when it has to fight the current nasal discharge or the thick wound on the leg. Major injuries and diseases, such as osteoarthritis can understandably affect the horse's range of movement. Stomach pain or toothache are other typical examples, as is a growth spurt in a young horse.
• Sore muscles:
  Muscle soreness can accumulate quite quickly due to overtraining. Although muscle soreness is relatively normal at the beginning of the training period due to the changeover, it should be absent or only mild if you train regularly as usual. Contrary to popular belief, muscle soreness is not a sign of outstanding training performance. It is a small tear in a muscle and is therefore an injury which, as already mentioned above, represents a limitation.
• An untrained rider: can also cause a horse to build muscle more slowly. A fit horse also needs a fit rider, because muscle development also has something to do with body control. An experienced rider tenses his belly when parrying, but does not tense his entire leg area and hips at the same time. This is why a warm lead instead of a warm ride can help a lot.

Implementing a horse muscle building training plan

A training plan alone will not add muscle mass to the horse. This requires clever implementation. The best way to do this is explained in this section.

Muscular imbalance

Just as humans are born right- or left-handed and have a preferred side for writing, horses are also born with a natural asymmetry and have a "favorite side." This essentially means that in the 23 hours, they are not being exercised but are moving freely on their own, they tend to favor a certain lead. For instance, if a horse wants to turn in its stall to reach the feed trough, it may prefer to turn left rather than right. When playing and galloping with other horses in the pasture, it is likely to choose the left lead if that is its preferred side.

This indicates that the horse owner should try to balance this asymmetry during training, which typically lasts about an hour each day. A good guideline is to work the horse two thirds on the bad hand and one third on the good hand. Alternating between work on the strong and weak sides is beneficial to keep the horse motivated and create positive experiences.

Form follows function

Form comes after function. The proverb emphasizes the focus on the meaningfulness of an exercise for the muscle and less on "how it looks". The classic example is the horse's head position: if a horse is forced into a certain head position even though it is not yet technically and muscularly capable of arching its back, this creates negative rather than positive tension, which hinders muscle development instead of driving it forward. The correct process here would be to first select exercises that train the hindquarters and back to create positive tension so that the horse's collection is a natural consequence of this. Only then can the horse transfer this collection to other exercises.

Strength and endurance

When improving a horse's endurance, the red, slow-twitch muscle fibers should be targeted. This requires long and steady work, e.g. 20 minutes of trotting in one go without many transitions. When it comes to endurance, it is important to always increase the distance first and then the speed. In conclusion, in this example you would try to trot for 25 minutes, then 30 minutes, etc. over a longer period of time before adding the canter.

If strength is to be improved, the white, fast-twitch muscles are used. Strength-enhancing exercises include dressage movements such as a canter change, a canter pirouette, various lateral movements or transitions. In western riding, examples include the sliding stop, the spin or the rollback.

Which muscle fibers you should focus on depends on the one hand on the training goal and on the other hand on the limiting factor. Is the horse exhausted at the end of a session because it has no strength left or because it has run out of breath and lacks stamina? Depending on which is weaker, training should be carried out. No discipline is 100% one or the other. It therefore makes sense to consider for yourself what percentage of the training goal involves endurance and what percentage involves strength.

Muscle Building in Horses: Effective Exercises

An exercise should not look pretty, but rather serve a purpose and the horse should also understand this and transfer what it has learned to other lessons and exercises if possible. In principle, it makes sense to work on many exercises from the ground at first, as you can better recognize the footfalls there and the horse has to bear less weight. Additionally, it becomes easier to request the same lesson from the saddle afterward.
When discussing muscle building, it usually refers to powerful exercises aimed at strengthening fast-twitch muscle fibers. Therefore, the following section will focus on this.

HIIT (High Intensity Interval Training)

HIIT is very suitable for building up strength. For example, you let the horse canter for 5 minutes at a time and then let it walk for 1 minute or you perform a certain lesson at a walk. By alternating between a short-term high intensity and returning to a low intensity, you not only strengthen the muscles but also improve control over the autonomic nervous system and the resulting long-term improvement in energy management, so that a horse does not exhaust itself in the first canter jumps and then lack the energy for the next canter intervals.

Muscle building from the ground

Contrary to many opinions, muscles can indeed be built through groundwork. While the load is lighter due to the absence of the rider's weight, it is still significant because the horse must carry itself, which can be up to 500 kg.

Lunging

Changing direction on the lunge line, for example, is an excellent way to build up muscles and also to promote carrying capacity. The goal of this exercise is for the horse to first shift its hindquarters and then yield with its forehand, in order to transition into a specific gait with as much hindquarter activity as possible on the other side. Additionally, reducing the size of the circle can act like increasing weight in the gym, as the load on the hindquarters becomes greater.

Work in hand

Work in hand can also help to develop mobility. For example, the shoulder and chest muscles can be significantly improved through a short turn on the ground. Any lateral movements and initially leg yielding can be practiced from the ground.

The double lunge is also a good way to give the horse a little more shape and work on the muscles in a more targeted way without using a rider's weight.

Muscle building while riding

Many exercises that have been practised from the ground can also be ridden. With increased tempo and more collection through the rider's body tension, the horse may have to bear more weight. Transitions in particular are a good way to improve the back muscles. You can also practise the transition from backwards to canter or vice versa. In pole work, there is also the opportunity to have more influence on the horse's stride and momentum, as the distance between the poles and their height can be defined. Pole work is also a good change of pace in the training routine for young horses, as it not only promotes muscle building but also enhances rhythm, coordination, and balance. But how do you acclimate horses to pole or cavaletti work?

It is always useful to ask the opposite of what the horse is about to do. If the horse runs into an exercise or a jump, for example, you could ask for it to slow down a little and let it jump over the obstacle at a trot. If it is quite slow, you can ask for more speed. As horses are energy savers, they tend to withdraw all muscle power and adopt a relaxed posture. After all, as a human being, it is more comfortable to sit on the soy with a humped back than with a straight back, although it is clear which posture is the healthiest. During a trail ride, you can also look for places where you can ride quickly uphill and slowly downhill. Even a small incline puts a particular strain on the horse's deep muscles.

Muscle development in old horses

From a certain age, building muscle is no longer so easy and sometimes no longer possible. Regular training is extremely important, especially in old age. A fit horse often not only lives longer, but exercise can also save the horse owner a lot of veterinary costs. As the horse's posture tends to become more relaxed with age, the lack of exercise must be supplemented in training. The focus with old horses is therefore more on muscle maintenance or preventing muscle loss and keeping them healthy. The focus here is therefore on gymnasticizing the horse.

How long does it take for a horse to build muscle?

Muscle building in horses usually takes a few weeks, although you should see the first small training success after 3 weeks at the latest. The concept of "progressive overload" describes how muscles are built up through systematic and steadily increasing training. The process can be divided into training cycles in which the intensity and scope of the training are gradually increased. If no progress can be seen after 3 weeks, the training plan should be adjusted. However, if the horse has had a break due to injury, it takes about twice as long to rebuild the muscles thanks to the so-called muscle memory effect.

Muscle building in horses: Summarized

Building muscle in horses is a complex process that requires a solid understanding of muscle structure, contraction types and the different muscle fibre types. A combination of targeted training, tailored to the individual needs of the horse, and a balanced diet forms the basis for successful muscle development. The right feed, including sufficient protein, minerals and an appropriate calorie surplus, is just as important as the training itself. The training plan should be progressive and measurable, with sufficient regeneration phases, as muscles grow during the rest phase.

Forms of contraction such as isometric, concentric and eccentric exercises should be integrated into the program depending on the training goal. The ability to target both the red (slow-twitch) and white (fast-twitch) muscles is crucial for the development of strength and endurance. In addition, attention should always be paid to appropriate equipment, the mental health of the horse and individual limitations in order to make the training effective and gentle.

Muscle building usually takes a few weeks, with initial successes becoming visible after about 3 weeks. In cases of injuries or training breaks, recovery can happen more quickly thanks to the muscle memory effect, but it should be planned to take twice as long as the break itself. Overall, building muscle is a continuous process that requires patience, knowledge, and an approach tailored to the horse.

Muscle building in horse: The most important questions and answers

What is the fastest way to build muscle in horses?

‍Thefastest way to build muscle in horses is systematic and gradual training based on the principle of "progressive overload". This involves continuously increasing the training volume and intensity, e.g. by increasing the jump height or reducing the distance between obstacles. Training adapted to the horse in combination with balanced feeding is the key.

What promotes muscle development in horses?

‍Targeted, regularly adapted training, a balanced diet, sufficient rest periods for regeneration and the supply of important nutrients (proteins, amino acids, vitamins, minerals) promote muscle growth. Certain oils and feed supplements can also support the process.

What is the best way to build muscle in horses?

‍Thebest approach is systematic training with a gradual increase in intensity (progressive overload). In addition, attention should be paid to an adapted diet with sufficient protein and amino acids as well as sufficient rest. Individual training planning and regular monitoring of progress are crucial.

What do muscles need to grow in horses?

‍Musclesneed a combination of sufficient training, high-quality nutrition (including proteins and amino acids), minerals (such as magnesium), vitamins (e.g. vitamin E) and sufficient rest for regeneration. Only through this combination can effective muscle building take place.

How long does it take for a horse to build up muscle?

‍Thefirst successes are often visible after 3 weeks, but the complete build-up can take several weeks to months. The exact period depends on various factors, including the horse's initial fitness, the type and intensity of training and the feed.

How does my horse build muscle quickly?

To accelerate muscle development, continuous, progressive training should be combined with appropriate feeding (rich in amino acids and proteins). It is important to consider the horse's recovery times and watch out for signs of overexertion.

Which oil is suitable for building muscle in horses?

Linseed oil and hemp oil are particularly suitable as they are rich in omega-3 fatty acids. These fatty acids not only support muscle development, but also have an anti-inflammatory effect and promote the horse's well-being.

Can an old horse still build muscle?

Yes, even older horses can still build muscle. However, training should be carried out carefully and adapted to the horse's physical conditions. A high-quality diet and the supply of important nutrients play a particularly important role here.

What can I do to rebuild the horse's muscles?

To rebuild the muscles, a gentle re-entry should take place, ideally with loose movement exercises and muscle-building exercises such as pole work or cavaletti training. An appropriate diet with sufficient proteins and amino acids is important, along with patience to avoid overloading.