Strength

Lift heavier. Fewer reps, heavier weights, longer rests.

Strength comes from lifting heavy, often, with good technique, and adding weight over time.

What drives it

• Heavy loads. Heavier loads produce bigger strength gains than light loads [1].
• Practice. Strength is partly a skill. Doing the same lifts often, with good form, makes you better at them.
• Track it without maxing out. The one-rep max calculator estimates your max from a normal set.
• Rest. Longer rests between heavy sets (2–3 minutes or more) let you lift more on each set [2].

Rep ranges

3–6 reps, 3–5 sets, 2–5 minutes of rest. Beginners get stronger on almost any program, so start with the beginner program before going heavy.

The program

Strength program

Heavy, low-rep training 3 days a week for getting stronger on the main lifts.

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.