How to Become Stronger

Save

If you’re looking to build strength, chalk out time from your calendar for regular strength-focused weight training workouts. Weight training workouts place your muscles under a level of stress they’re not used to. When you’re consistent with your training, your muscles adapt to that stress, and gradually increase how much force they’re able to produce.

Workout for Strength

  • Schedule two to three weight training workouts into your weekly regimen. Allow for one to two days off between each workout to give your muscles time to recover and heal. Before each workout, walk or jog for five to 10 minutes to warm up your muscles. If you’re strength training for the first time, begin by completing one to two sets of eight to 12 reps. Use this time to master exercise technique and allow your musculoskeletal system to adapt to the new stress. After you’ve been consistently training four to six weeks, tailor your weight training workout to elicit strength gains by completing two to six sets of each exercise, with each set consisting of six or fewer repetitions. Rest two to five minutes between each set.

Picking the Right Weight

  • For your strength training workout to be effective for building strength, the weight you use for each exercise needs to overload your muscles. This means the weight must stimulate your muscle more than it’s used to. If you perform six or fewer reps, but do so with a weight that would allow you to do 20 reps before getting tired, your workout won’t overload your muscles, and thus won’t build strength. Select a weight that allows you to complete an exercise for at least two repetitions with proper technique, but no more than six.

Putting Together Your Exercises

  • As you’re starting out, put together a battery of exercises that target all the major muscle groups. The Department of Kinesiology at Georgia State University recommends a workout consisting of bench press, lat pulldown, overhead press, bicep curl, tricep pulldown, squat, leg extension, leg curl and abdominal crunch. If there are particular muscles you’re hoping to develop, incorporate additional exercises specific to that muscle. For example, if you want to focus on your chest, in addition to bench press, you could also do dumbbell chest press, dumbbell fly or pushups.

Progressing Gradually

  • After you’ve been training consistently four to six weeks, you’ll likely hit a strength-building plateau. This is because your muscles have adapted and your workout isn’t putting enough stress on them to stimulate further strength developments. To continue to build strength, you must either lift with heavier weights or change up the exercises you’re using. When you’re able to do two or more extra reps of an exercise two workouts in a row, bump up the weight you’re using for the next workout. By changing up the exercises, such as substituting front squat, dumbbell squat or leg press for back squats, your force your muscles to work slightly differently.

Related Searches

References

  • Photo Credit Comstock/Stockbyte/Getty Images
Promoted By Zergnet

Comments

You May Also Like

  • How to Be Mentally Strong

    There are many benefits to being mentally strong. Your confidence will automatically increase, as will your ability to make sound decisions. Difficult...

  • How to Become Emotionally Strong

    Some people are more resilient than others, but most people have the capacity to become emotionally strong. Instead of feeling overwhelmed and...

Related Searches

Check It Out

10 Delicious Game Day Eats That Rival the Game

M
Is DIY in your DNA? Become part of our maker community.
Submit Your Work!