7 Ways to Increase Strength with Resistance Training

Resistance Training

Are you looking for ways to increase your strength? Building and maintaining your strength is important. It can help in all areas of your active lifestyle. You can increase your strength in various ways. There are many different exercises and training strategies that you can look to when it comes to increasing your strength.

One of the ways you can increase your strength is through resistance training and it is easier than you think. By making sure you are performing the exercises correctly, knowing the basics, keeping it simple, and having a clear goal you can utilize these seven ways to increase strength with resistance training.

Add Squats and Lifts

A great way to increase your strength through variable resistance is by adding squats, deadlifts, bench presses, and shoulder presses into your exercise routine. These exercises are a part of four main lifts or big lifts that are advantageous for increasing strength: barbell squat, deadlift, overhead press, and bench press.

These exercises are some of the best for strength training and will get you into top shape. With these exercises, it is not about speed or extended time, but the number of repetitions.

Keeping it Simple with Barbells

Keep it simple by using barbells. You don’t need to go out and buy all the latest and greatest in gym equipment to increase your strength with resistance training. You can go all out if you like, but you can achieve your fitness goals easily with barbells and even dumbbells. Think of it as keeping your basics and foundation. Everything else is frills and thrills.

You get stronger by lifting heavy overtime. You can pair using barbells with squats and lifts to accomplish this, adding on weight to increase endurance and strength. It is also a good way to measure and track your strength progression. Your load should increase as your strength does.

Get Rid of Complicated

Just as you can keep it simple by using barbells or dumbbells, squats, and lifts, you can keep your entire exercise routine simple. You don’t need to go propelling through the air with weights. It does not have to be overly complicated. 

If the routine is specific and targeted you can achieve your body goals. Avoid getting carried away with designing intricate and lengthy routines. It is not necessary to spend hours a day on resistance training. You can see improvement with twenty or thirty-minute workout sessions.

It is growing in popularity to work with influencer trainers and follow fad exercise routines and diet regimens. Some trainers design various tracks or lift requirements with a certain rep speed, but all of that isn’t necessary and can be overwhelming if you are just starting out. Focus on the number of reps, your form, the activity of lifting, and, of course, what your body is telling you.

Gradually Increase Weights

Gradually Increase Weights

When you are looking to increase your strength with resistance training you want to add on the weights slowly. Do not tack on more than you can handle as you will do more damage than good. For many, a point of stagnation is reached and they stop gaining strength because they started with weights that were too heavy, keeping that routine for too long.

Start with fewer weights, perhaps 10% than what you can actually lift, and gradually increase weights with each workout.

Don’t Skimp on the Cardio

In addition to lifting and weight training, cardio can help you in maintaining a healthy lifestyle while you get stronger. Unless you are looking to bulk up, cardio exercises are great to pair with resistance training to get and stay lean. Begin with moderate exercises and then work your way up. Consider adding long runs or an occasional hike to your exercise routine.

Join a Team

Sometimes achieving the goals can be difficult alone. Joining a team or even having a workout partner can give structure, increase motivation, encourage accountability, and make the time more fun. 

Some strength training sports you can try include powerlifting, strongman, olympic lifting, and crossfit. Each sport has its own exercise routine and training regimen. Review what each sport entails and see what suits you best if having a team or partner works better for your training.

Track Your Progress

It is important to track your progress. After all, if you don’t keep up with your progress, it is challenging to know if you are, indeed, increasing your strength. There are a couple of ways to track your progress depending on what your body goals are. 

You can maintain a log, writing down your exercises (what training and strategies you utilized) and any additional information about your workout sessions. You can also monitor lift numbers, weight progression, and bodyweight as well.

As you pursue different ways to increase strength with resistance training, remember to not overdo it. You can increase your strength with simple strategies, including lifts and squats, barbells, and exercise monitoring and control in your active lifestyle routines. 

Be sure to balance out your resistance training. What you do for one side of the body, do for the other side. This helps prevents injuries and muscle imbalances. Your routines should be well-rounded, so one part of the body is not overworked or underworked than the rest of the body. You do not have to do it at the same, but generally within the same week.

Also, as you train, it is imperative that you do the exercises correctly to ensure the desired end result and avoid injury. If you are unsure of how to perform the exercises consult a verified resource, trainer, or expert.

Avoid overexerting yourself and continuous strenuous activity. Try sticking to a short workout as it can help you take advantage of hormonal surges. Long or extended exercises may not give you the full benefit you are looking for and may work inversely. You do not want to negatively impact any potential progress. A solid routine with a main lift and targeted workout will do the trick.

Read also: Pilates Body Vs Gym Body: Which One Is Better For You?

7 Ways to Increase Strength with Resistance Training

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