How to Build Your Strength

Physical strength is helpful for many reasons. Firstly, a strong person may also be fitter and healthier than a physically weaker person. Building your strength to a good level can also help to boost your self-confidence and make day-to-day life easier.

Before embarking on a new fitness regime, it’s advisable to consult a doctor, especially if you have any existing health conditions or are on medication. Furthermore, it’s often a good idea to speak to a qualified personal trainer. They will put together an appropriate workout plan for you that should keep you safe as well as help you achieve your fitness and strength goals.

Once you’ve completed these steps, there are various ways to help build your physical strength. Read on for our top tips.

Use lower rep ranges

Using lower repetition ranges with your weights is the best way to build your strength. An ideal number is between one and five reps. By doing this, your body has to adapt to the stimulus – it will draft in muscle fibres more effectively, which will lead to greater strength over time.

It doesn’t matter which machine or weights you use for your lower reps. You can do barbell squats, barbell deadlifts, the Bulgarian split lunge, leg extensions, the barbell shrug… the list is endless.

Before you try your hand at any new exercise program, be sure to ask for advice on how to use machines properly. You will want to know the best way to get the most out of them, while also reducing the chances of hurting yourself.

With this in mind, some experienced weight-trainers use just one rep per weight. For the majority of people though, this can cause injury. A safer regime is five reps per set of weights.

Record your session figures

When weight training, it’s important that you gradually build the load, once you’ve successfully achieved your planned rep range, you then progress to a heavier weight in order to continue building your strength.

Therefore, ensure that you document your sessions. Make note of every lift you complete, so that you can look back over progress and always know the next steps. This is vital both in building strength and in staying safe and free from injury.

You could even take a look at trying this athlete performance academy if you want to improve your strength and conditioning training. Working with a certified coach can help you improve your techniques and attending a program can help you keep accountable on your fitness journey. 

Remember nutrition

You’re embarking on a tough new training regime, so it’s crucial that you feed your body what it needs to achieve and to prevent injury or fatigue. The ideal training diet varies from person to person. Your personal trainer and doctor should be able to help with this.

Your diet, however, should be heavily focused on foods that’ll help you build lean muscle. Of course, protein is a word thrown around, but it’s much more than that – carbohydrates and healthy fats are also essential.

The best foods to eat are:

  • Eggs
  • Salmon
  • Greek yoghurt
  • Chicken
  • Soybeans
  • Quinoa
  • Chickpeas
  • Peanuts

You may wish to add in extra supplements to your diet. There are many options out there, but always purchase products from a reputable source such as Health Monthly. Furthermore, it’s always advisable to consult your doctor before taking supplements or natural remedies.

Most importantly, remember that like a car, your body needs adequate fuel if it is to run properly, so always ensure your body is fed and in suitable condition before a workout.

Get sufficient rest

It’s simple: the more you can rest, the greater the progress you can make. While working out, you need to rest for three or four minutes between sets. This is to let your body recover enough to perform at its best in the next set. Without adequate rest, you will struggle to meet your planned rep range.

It’s believed that the best rest length is between 45 seconds to 2 minutes. Do not overdo and instead, take your time. It is not a race.

Additionally, it’s imperative that you rest sufficiently between workouts. Allow your body to recover and continue to progress in terms of strength. In outside life, try to keep your stress levels low and get plenty of sleep.