How to get stronger? To get stronger you need to perform resistance and strength training-based exercises. When it comes to building strength the #1 thing that is key is consistency. And you have to lift heavier weights and push yourself when you are in the gym.
Research studies have shown that increasing strength requires lifting at 60% of your 1 max rep weight. And other studies have shown that loading at least 80% of your 1 max rep can produce greater strength gains if you have previous training experience.
How to get stronger? Istock-Bojan89
What is a 1 max rep? A 1 maximum rep is lifting the most amount of weight that you can for 1 repetition. And it shows your ultimate strength for one repetition. But is not advisable to do the 1 max rep test often as you can put yourself at risk for injuries.
Other studies have shown that another way to increase strength is through muscle failure which is doing as many reps as you can until you can’t do any reps anymore for a set. Another study found that rest periods up to 3 minutes between sets are ideal for maximizing strength gains.
If you are over the age of 45 years old and focusing on 60% of your 1 max rep while using that as template to increase your strength can be ideal for you. Lifting a lower load is easier on your joints especially over the age of 45.
Here are some important tips to get stronger:
- Make sure you warm-up properly to get blood flowing through the muscle before you start to lift heavier weights. Some good aerobic activities are jumping jacks, stationary bike, lighter weights and doing this for about 5 to 10 minutes.
- Focusing on your form is critical when lifting heavier or lifting to ultimate muscular failure.
- Focus on compound exercises that incorporate multiple body parts when you are lifting. And those exercises are squats, bench press, deadlifts, etc.
- Stay consistent with training at least 3 days a week with weight training with heavier weight and have a goal of 3 to 5 set for each exercise.
Now what should you eat to support your strength gains? Protein is an important macronutrient when it comes to getting stronger and building muscle mass. Research studies have shown that to increase muscle and strength you need to have a goal of increasing your grams of protein per 1 pound of bodyweight. A good example for a 155 pound per person that equates to 155 grams of protein.
Some of those protein foods are chicken, turkey, fish, shrimp, beef, steak and protein dietary supplements like whey, casein, or soy protein. When eating protein foods with every meal in the day make sure to balance it out with healthy complex carbs and healthy fats.
The Bottom Line is to get stronger you need to lift heavier weights and the amount would be 60 to 80% of your 1 maximum rep weight. You need to consume more daily protein and the goal would be up to 1 gram of protein per 1 pound of bodyweight.
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About Author- Obi Obadike
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