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How to Gain Strength Quickly Through Weight Lifting

Weight training is the most efficient way to develop strength. By forcing your muscles to handle loads they’re not typically used to, they eventually adapt to the stress and increase how much force they can produce. According to the American Council on Exercise, most lifters will see a 20 to 40 percent increase in strength after a few months of consistent weight training. To develop strength as quickly as possible, follow a training program designed to increase force production.

  1. Get in two to three weight-training workouts in every week. Schedule them out evenly throughout the week so that you’re never training on consecutive days. If you lift three days a week, an appropriate workout schedule would be Tuesdays, Thursdays and Fridays. As you increase the number of sets, work out twice a week to give your muscles more rest.

  2. Incorporate compound weight-training exercises into your workouts. Compound exercises are ones that require movement around multiple joints. According to strength and conditioning professional Robert dos Remedios, they’re better than isolation exercises for building strength and eliciting the production of testosterone. Examples of compound exercises include back squat and bench press.

  3. Follow a periodized training program, which means that you change your workout volume routinely so that you continue to make strength progress. For example, for the first four weeks, complete two sets of each exercise, with each set consisting of eight reps. For the following four weeks, perform four sets of six reps each.

  4. Use an appropriate amount of weight for each exercise. To effectively build strength, each set needs to be challenging to complete. If you’re trying to do 10 reps in each set, select a weight that makes you reach exhaustion around the 10th rep. You won’t see as much gain if the weight you’re using is too light.

  5. Organize a workout that targets all of the major muscle groups, which include the chest, back, shoulders, biceps, triceps, glutes, quadriceps, hamstrings and calves. A sample workout of compound exercises that hits all these muscles consists of bench press, shoulder press, lat pulldown, squats and deadlifts.

    Tip

    Perform a 10-minute dynamic warmup before each weight training workout. This wakes up your neuromuscular system and increases temperature, which in turn will improve your performance during your workout.

    Warning

    Lift with a partner so that he can act as a spotter while you’re lifting. Before you begin a new workout program, see a doctor for a physical.

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About the Author

Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.

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