“How do I get stronger?” is a question that we are asked a lot. The following are actual results from one of our clients in the space of a year:
One way of quantifying strength change is to complete one rep max for a few critical weight lifting exercises. Your one-rep max is the maximum weight you can lift for a single repetition for a given exercise. The client tested his one rep max for the barbell benchpress, back squat & deadlift in Nov 2020, and repeated the same exercises in Dec 2021. As you can see, the weights he was able to lift for all three exercises increased significantly: by 37% for the benchpress, 40% for the back squat, and 47% for the deadlift!
In this timeframe the client also reduced his bodyweight from 83.9Kg to 78.2Kg, decreased body fat from 26.2% to 20.8%, while increasing muscle mass from 58.8Kg to 59.2Kg, making the above results even more remarkable!
Looking at how he has accomplished these amazing improvements provide an insight on how to get stronger.
This is one of the key requirements. This client has turned up and worked out consistently 3 times per week. This is despite having a challenging job and having an active family life. He still makes time for his own health and well being.
The client is always focussed and works out with high intensity, pushing himself to the max, and giving it 100% all the time
He is conscious of his nutrition, particularly focussed on ensuring he prioritises and takes in high proportion of protein
He has continued to improve the amount he sleeps, and keeps his stress level (most of the time) under control
5. Program, Plan & Progression
The client follows a structured program & plan as laid out by the personal trainer. Fundamental core exercises are maintained, with some exercises being changed every few weeks to add variety and keep it interesting. Key thing is progression – lifting more weight and/ or more reps, or changing the tempo. Aiming to do little bit more all the time
6. Posture, technique & safety
From the start, the client was shown proper posture & technique. Progress might be slower initially as emphasis is put on the proper technique, but it pays dividends in the long run as it prevents injuries, and one can max out on the weight you can lift when everything comes together properly
7. Support & encouragement
He is supported by his family, for example his son challenges him to do more press ups at home. While in the studio he is always supported & encouraged to do his best and there is always a high level of energy & engagement
All in all these “little” things becomes habits and way of life, and it shows up in amazing results!