How To Build Muscle Without Steroids: Look Fit Without the Risks

In today’s fitness-obsessed culture, you’re likely feeling immense pressure to achieve a lean, muscular physique. You and your friends may be influenced by the frequent images plastered all over social media. These celebrity and influencer transformations often promote athletic body ideals that are rarely realistic. 

The reality is, these experiences tempt many men to turn to anabolic steroids to build muscle quickly.

While anabolic steroids can enhance muscle mass and strength, they come with significant health risks: both physical and psychological. Their misuse, especially without medical supervision, can have serious consequences, including death.

The dangers of anabolic steroids

Physical side effects of steroids

Hormonal imbalances: Anabolic steroids disrupt the body’s natural hormone production. This can lead to testicular shrinkage, reduced sperm count, infertility and gynecomastia (development of breast tissue in men).

Cardiovascular issues: Steroid use has been linked to increased blood pressure, high cholesterol levels and a greater risk of heart attacks and strokes.

Liver damage: Oral steroids are particularly harsh on the liver and can lead to liver tumours or failure.

Skin problems and hair loss: Acne, oily skin and male-pattern baldness are common side effects.

Mental and emotional side effects

Mood swings: Often referred to as “roid rage.” Users may experience increased aggression, irritability and even violent behaviour.

Depression and anxiety: When coming off steroids, users can suffer from severe depressive episodes, which may include suicidal thoughts.

Addiction: Steroid use can be habit-forming. Some users develop a psychological dependence and struggle to stop despite negative effects. Men using anabolic steroids are several times more likely to use other harmful substances, making them ‘gateway drugs’.

Body Dysmorphic Disorder (BDD): Research shows that long-term steroid users can also suffer from BDD, a mental health condition characterized by an obsessive focus on perceived flaws in appearance.

What happens when you stop taking steroids

Dr. Channa Jayasena, MD, PhD, is an internationally recognized specialist in the field of reproductive endocrinology and leads a research group at Imperial College that aims to develop new treatments for men and women with reproductive disorders.

One of Dr. Jayasena’s areas of focus is hypogonadism, which is when the body doesn’t produce enough (or any) testosterone. This condition can be caused by various factors, including taking anabolic steroids. 

Steroids stop the body from producing natural testosterone in men. When steroids are stopped, there is often a delay in the body’s ability to make natural testosterone. During this time, men report feeling a low sex drive, poor mood, anxiety and suicidal thoughts with an overall decline in well-being.

“Men who stop anabolic steroid use after prolonged periods behave very differently from other men with low testosterone levels,” says Dr. Jayasena. “The emotional processing parts of the brain are severely impacted, leading to a tsunami of related challenges.”

“There are currently no treatments doctors can give former steroid users to reduce these symptoms. As a result, these men often resume the use of steroids,” says Dr. Jayasena.  He says that men often describe a “Superman effect” – feeling powerful and energetic – when using the drug, compared to feeling like Kent Clark when they’re not consuming steroids.

Steroid use creates fiction of good health

Dr. Jayasena says that the almost immediate results triggered by steroid use create a cardboard cut-out of what it is to look healthy and fit for younger men. In reality, long-term steroid use has the opposite effect. He says that sustained steroid use impacts your heart, your muscles, your reproductive system, your masculinity – and even your mental acuity.

The UK-based endocrinologist says it’s not uncommon for steroids to be laced with other drugs, especially when they’re made in underground labs and then sold on the black market. These steroids are of very low quality and likely contain other harmful drugs.

Dr. Jayasena shares that it can be challenging to have conversations with young men about the longer-term consequences of anabolic steroid use because they often think they’re invincible. “Good health and being the fittest you can be simply can’t be attained through testosterone,” he says.

But there is light at the end of the tunnel for young men who might feel tempted to use steroids to attain that euphoric Superman-like feeling. There are natural and safer methods to build steady and sustainable muscle growth. The key is patience, consistency and education.

How to build muscle without steroids

Fuel your body with the proper nutrients

Muscle growth begins in the kitchen. Fueling the body with the right nutrients supports muscle repair and growth after workouts.

• Protein: Lean meats, fish, eggs, dairy and plant-based sources like beans and lentils provide the amino acids needed for muscle synthesis
• Complex Carbohydrates: Foods like oats, brown rice and sweet potatoes give the energy necessary for intense training sessions
• Healthy Fats: Avocados, nuts and olive oil help maintain hormone balance and support recovery
• Caloric Surplus: To build muscle, consume slightly more calories than you burn. Use tools or consult a nutritionist to calculate your ideal intake

Use progressive overload

Progressive overload is the principle behind muscle growth and development. This means gradually increasing the weight, reps or intensity over time to challenge your muscles.

• Compound Movements: Focus on exercises that work multiple muscle groups at the same time—squats, deadlifts, bench presses, and pull-ups are excellent choices
• Consistency Over Intensity: Training three to five times per week with proper form and rest will yield better results than sporadic, overly intense workouts
• Recovery Matters: Muscles grow during rest, not while lifting. Ensure adequate sleep, rest days, and light active recovery sessions

Take natural supplements

Several natural supplements can support your fitness goals without the risks of steroids:

• Whey Protein: A convenient source of high-quality protein for post-workout recovery
• Creatine Monohydrate: One of the most researched and effective supplements for increasing strength and muscle mass
• Branched-Chain Amino Acids (BCAAs): May aid in muscle recovery and reduce soreness
• Vitamin D and Omega-3s: Support overall health, immune function, and inflammation control

Consider working with a trainer

Working with a certified personal trainer or a sports nutritionist can make a world of difference. These professionals help tailor workout plans, set realistic goals and monitor progress without resorting to dangerous shortcuts.

Mental health awareness: key to overcoming steroid reliance

Recognizing and addressing the psychological pressures that fuel steroid use is crucial. Young men should be encouraged to:

Challenge Unrealistic Standards: Social media often portrays filtered, enhanced or even photoshopped images. These are not accurate representations of normal, healthy bodies.

Talk About Mental Health: Anxiety, depression and low self-esteem are common drivers behind steroid use. Open conversations and professional counselling can help.

Build Self-Esteem from Within: Focusing on personal growth, discipline, and long-term health fosters confidence that isn’t dependent on appearance alone.

Healthy strength takes time

While the temptation to use anabolic steroids might be strong among many young men – especially in an era of instant gratification and image obsession – the risks far outweigh the rewards. Steroid use can damage not only the body, but also the mind, leaving lasting effects that can take years to reverse. In some cases, steroid withdrawal can even be fatal.

Young men looking to gain muscle should focus on holistic, natural methods that support both physical and mental well-being. By prioritizing nutrition, training, rest and mental well-being, men can build a strong, sustainable physique that reflects true health – not just the illusion of it.

“My message to young men relying on steroid use to look a certain way is that there is no quick fix in life,” says Dr. Jayasena.

“If you want to make yourself stronger, leaner, and more virile – do that by regularly hitting the gym, through discipline and hard work,” he says. “It turns out the old-fashioned way is healthier and far more sustainable over the long term.”

Do you have a story to share about anabolic steroids? We’d love to hear from you. Share your experience in the comments below.