What builds strength
Strength comes from lifting fairly heavy weights for low-to-moderate reps, often, with good technique — and slowly adding weight over months.
A simple template
- 3–4 sessions per week
- One main lift per session: squat, bench, deadlift or overhead press
- 3–5 sets of 3–6 reps on the main lift, leaving 1–2 reps in reserve
- 2–3 accessory exercises for 8–12 reps (rows, lunges, pull-ups, carries)
- Rest 2–4 minutes between heavy sets
How to progress
Add 5 lb to upper-body lifts and 5–10 lb to lower-body lifts when every set is completed with good form. When progress stalls, drop the weight 10% and build back up.
Don't forget
- Grip and core work — farmer carries and planks
- Enough sleep and protein
- Consistency for months, not weeks