How To Increase Strength In The Gym

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To increase strength at the gym, increase weight but decrease reps over a 6 week time frame. How To Increase Strength In The Gym

After finally being in the swing of things at the gym, many fitness enthusiasts are faced with another roadblock: how to increase strength.

Consistently we use those free weights, get in some kettlebell swings and start to utilize all of the gym equipment including machines and TRX straps.

But it’s still a struggle to get past a few reps of any set weight. We find our muscles shaking and suddenly feel silly for attempting to even get through a set.

What we really need to do is find out how to increase our strength when putting in the work in the gym.

Photo by Gursimrat Ganda on Unsplash

Strength Training And The Gym: The Beefy Benefits

Strength training has many health benefits. This includes increases overall fitness level. In short, it makes a person stronger.

Along with building muscle mass and aiding in weight loss, strength training lowers blood pressure. It also increases bone strength to prevent injury. It also helps with stability, which aids in better running form.

The list goes on and on, and we know how important strength training is for our health and our performance as an everyday athlete.

The Problem And The Fixes

The problem isn’t finding the motivation to get to the gym. It’s with becoming stagnant in our training.

So how does one start to increase strength in the gym?

First of all, know there is no easy fix. It takes work and time. This might take at least six weeks to increase strength by up to 20 percent.

This might seem like a small number. But it’s best to gradually increase strength to avoid injury.

One of the most important things to do is to fix improper form. Focus on improving form when deadlifting, squatting and bench pressing. When in doubt, ask a trainer at the gym for instruction.

Also, fix the number of reps done for each set. This varies based on fitness level.

Those who are just starting at the gym should aim for five to ten reps of each exercise in a given set.

People are have been pumping iron for some time and want to increase the amount of weight they lift should now focus on one to five reps per set.

To really increase strength when weightlifting, increase the weight and decrease the reps. Make sure to also increase the recovery time between each set. This should be anywhere from three to five minutes.

The Main Strength Exercises To Know

There are a few exercises that are the foundation to strengthen the body.

This includes squats, bench press, deadlift, barbell rows, dumbbell rows, Power cleans, planks, dips, chin-ups, pull-ups, glutei and hamstring raises.

These exercises essentially work out all the major muscles groups. For example, a deadlift strengthens the abs, hamstrings, lower back, and quads.

A bench press works out the triceps, shoulders, and back. Squats work out the abs, glutes, and hamstrings.

How To Increase Strength

Now that the gym lover is familiar with some exercises, how exactly should they go about increasing strength?

Slowly is the short answer.

This refers to both over six weeks, aiming to get two strength training workouts in per week. And it also refers to when doing each exercise.

It’s best to slowly go through the movements to let each muscle engage and work fully.

When the gym member gets to the bottom of the movement, it’s best to explode back up to the starting position.

This is to teach muscles how to fire quickly, which ultimately makes them stronger over time.

It’s also very important to make sure the athlete is warmed up before working out. The muscles cannot work to the best of their ability is they aren’t ready to work. Not warming-up could cause an injury when weight lifting.

Use light weights to get the blood pumping and complete a dynamic warm-up with bodyweight exercises. Even jogging on the treadmill or using the elliptical is a great idea.

Nutrition is also extremely important when increasing strength at the gym.

The body needs the proper fuel to be able to power through intense workouts as well as recover. Focus on a high-calorie diet that is filled with protein and carbohydrates.

Eggs, chicken breast, salmon, soybeans, veggies, and legumes.

The gym-goers need to consume protein at every meal. Without enough protein, the body can’t properly recovery which means a halt in gaining strength.

Focus on vegetables and good fats like salmon, which is packed with omega-3.

Strength training doesn’t require to cut out carbs, but just think once a day after a workout. Ass rice, pasta, quinoa or potatoes to a post-workout meal.