How do I get stronger?

Lift heavy for few reps on a handful of main exercises, about 1 to 6 reps with good form, two or three times a week, and add a little weight whenever you can. Heavier loads build maximum strength more than light ones, according to research comparing them. Support it with enough protein and rest, and track your lifts so you know what to beat.

1. Pick your main lifts. A squat, a hinge like the deadlift, a press and a pull cover your whole body.
2. Train heavy and often. Do 3 to 5 sets of 3 to 6 reps on your main lifts, two or three times a week each.
3. Add weight steadily. When all your sets feel solid, add the smallest weight you can next time.
4. Add some lighter work. Follow your main lifts with a few sets of 8 to 12 on supporting exercises to build muscle.
5. Rest enough. Rest 2 to 5 minutes between heavy sets, and take a lighter week when progress stalls.

Why heavy matters for strength

When researchers compared training with heavy and light weights, both built similar muscle, but heavy training built more maximum strength. Strength is a skill as well as muscle: practicing heavy lifts teaches your body to produce force in exactly those movements.

A simple strength week

Repeat each week, adding a little weight when every set feels solid.

Common mistakes

• Changing programs too often: stick with one for at least 8 to 12 weeks.
• Skipping the log: you can’t add weight on purpose without knowing last time’s.
• Grinding every rep: occasional hard sets are fine, but most should look smooth.
• Ignoring recovery: sleep and protein are part of the program.