regarding strength,masturbation and nightfall

hi.
im 18 years old . my height is 6 feet 3 inchs . my body seems like very powerful from outside but inside i feel weakness in arms and legs. is anybody tell me what i have to try like weight lifting and etc...

and my major problem is masturbation .
im single and. never had sex with girl .
i didnot masturbate daily .. but after 10 days or sometime 15 days. i think that masturbation makes me weak.
if i try to donot masturbate for a month ..
im full with energy. then i face nightfall problem . ..
please help me ..