How to Get Stronger: Guide to Training to Increase Strength
Increasing strength requires lifting heavier loads (>80% 1RM) with compound exercises that maximize CNS activation, while allowing adequate recovery between sessions. The focus must be on activation rather than volume, due to which neural adaptations occur increasing the ability to fire up larger motor units.
What is strength?
Strength, or maximal strength refers to the greatest amount of force a muscle or muscle group can produce in a single maximal effort. (1) (2) It is typically measured through one-repetition maximum (1RM) tests, where an individual lifts the heaviest weight possible for a single repetition of a given exercise, with proper form. (1)
Increasing strength is fundamentally about the ability to move greater loads from point A to point B. Typical exercises for strength include compound movements like deadlifts, squats, and bench press, requiring maximal activation. Regardless of the exercise strength is trained in, it is highly translatable to other movements.
In the following chapters, we’ll refer to training for strength, rather than strength training which has a multifacet, mixed meaning.
How to get stronger?
Getting stronger revolves around several key principles that optimize one’s ability to generate maximal force. The primary adaptation stems from neural mechanisms, so the approach focuses on engaging larger motor units, activating the nervous system.
This makes heavier loads (>80% RM) essential for training to increase strength. (3) (4) This high intensity is crucial for stimulating neural adaptations and recruiting high-threshold motor units.
The training should be primed for CNS activation, meaning one must exert a lot of effort on the main lifts, training the nervous system to activate more muscle mass, increasing voluntary activation. (2) This requires heavy-duty, compound, full-body exercises like squats and deadlifts.
Compared to hypertrophy training, increasing strength requires lower weekly and total volume, and longer rest periods of 3-5 minutes (or as long as one needs to feel refreshed) to replenish creatine stores and repeat the move again. (3) (4)
Safety: 1-3 RM is high-risk
Training for strength can be very risky for many people, leading to overuse or injuries if done improperly. Performing 1-3 RM is rarely done properly, and in most cases, moving toward the 1 RM range is unnecessary for regular people not competing in strength sports. Increasing strength always comes after 2 years of general physical preparation (GPP) and training for hypertrophy, meaning a solid fundamental base of strength, muscle, stability, and technique is built before starting training for strength.
How to train for strength
Maximal strength training is a specialized approach to resistance exercise aimed at developing the highest possible force output from muscles. In terms of training variables, it depends on:
- heavier loads (>80% RM)
- lower workout volume (3 exercises, 3-5 sets, 3-5 reps)
- high CNS activation (large motor unit activation)
- compound exercises (squats, deadlifts, bench press)
- progressive overload with deload every 3 weeks
Heavy Load Training
Training with heavy loads (≥80-85% of 1RM) is widely considered the gold standard for developing maximal strength. This approach primarily targets the neural components of strength by recruiting high-threshold motor units that contain fast-twitch muscle fibers. (5) These fibers have the greatest potential for force production but require significant mechanical tension to activate.
1RM % and corresponding repetition ranges
Here’s a breakdown of the relationship between percentage of 1RM (one-repetition maximum) and the corresponding repetition ranges
| % of 1RM | Reps Count |
|---|---|
| 100% | 1 rep |
| 92% | 2-3 reps |
| 85% | 4-6 reps |
| 75% | 8-10 reps |
| 65% | 15-20 reps |
| 50% | 25+ reps |
Numerous studies show that high-load training is superior for maximizing strength adaptation, compared to high-volume low-load. (6) (7)
Heavy load training creates the necessary mechanical tension to stimulate strength adaptations by larger motor unit recruitment, resulting in improved neuromuscular efficiency that allows for greater force expression with the same neural input. (8)
Volume and Frequency
Volume (sets × reps × load) represents the total work performed during training and significantly impacts strength outcomes.
While research on hypertrophy suggests high volume of 10-18 sets weekly, (9) strength adaptations rely on different mechanisms. For maximal strength, typically lifting heavier loads (>80% RM) is required.
The typical training for strength therefore applies the 3×5 or 5×5 principle, lifting a heavy load one can lift for 3-5 repetitions. Two to four exercises are done in total, with 3-5 sets per exercise. This provides the optimal stimulus to activate the CNS without.
Training for strength requires lower frequency with ~2 training sessions per week being sufficient. In many cases, frequency is adapted based on how ready one feels, taking into account progressions. The optimal frequency would allow one to rest and reset, for up to 48-72 hours, to enable full activation once again.
CNS Activation
The whole training for strength is situated around achieving maximal CNS activation, being a critical component in developing strength.
Athletes use different techniques: slaps, pre-activation exercises, jumps, or stimulating music to achieve a higher state of activation. There is no point in being partially injured or very tired and training to increase maximal strength.
Training with heavy loads enhances neural drive to muscles potentially via improved motor unit recruitment, enhanced firing rate, and reduced neural inhibition. (10) (11) (12)
Proper rest post-training is critical, since neuromuscular fatigue after heavy resistance training can persist for up to 72 hours, affecting both central (brain and spinal cord) and peripheral (muscle) components. (8) The body, muscles, and CNS need to be completely recovered before attempting to lift again.
Compound Exercises
Compound exercises like squats, deadlifts, and bench press form the foundation of effective strength training programs due to their superior biomechanical advantages.
Studies showcase they’re superior to single-joint or isolation exercise for increasing muscle strength. (13) One study showed similar results comparing the two, with a trend toward lower decrease in total load lifted (TLL) and greater internal training load (ITL) for the group doing compound exercises. (14)
Multi-joint movements engage multiple muscles simultaneously, increasing total force production. Typically, compound work requires close kinetic chain (CKC) exercises that teach the body to transfer force, while additionally demanding higher stability and co-activation.
Training for Strength: 4 Tips
A few details can make strength training progressions faster, and likely safer. Here’s a list of tips that would be most helpful to the lifter trying to increase strength
Warm-up and Pre-Activation
A proper warm-up is essential to preventing injuries, increasing blood flow, and activating the muscle. This increases viscoelasticity and strengthens the neuromuscular connection, improving performance during the training.
Beyond slow increase in weight (up to 3 sets) before one aims to train >80% RM, here are some specific warm-up exercises for each of the main lifts.
Deadlift
Dynamic Mobility Work:
- Single leg Hip hinge practice with bodyweight (10-12 reps)
- Glute bridges (2 sets of 10-15 reps)
Activation Exercises:
- Romanian deadlifts with light load (50% of working weight, 5-8 reps)
- Banded good mornings (12-15 reps)
Pre-activation Protocol:
1 set of 5 repetitions at 50% 1RM, followed by 3 repetitions at 75% of 1RM, before starting the first heavy set.
Squat
Dynamic Mobility Work:
- Bodyweight squats (15-20 reps)
- 90-90 transfers (10 per side)
- Ankle mobility drills (8-10 per side)
Activation Exercises:
- Banded monster walks (lateral and forward, 10-12 steps each direction)
- Light knee extensions (2 sets x 10)
- Wall sits (30-45 seconds)
- Squat jumps (2 sets x 5)
Pre-activation Protocol:
Deep squats with a barbell, focusing on activating the proper muscles, engaging the core, pushing the knees outside, and driving with the legs down. Slowly increase the weight for 2 sets, with a 4-8 minute rest before performing the first heavy set.
Bench Press
Dynamic Mobility Work:
- Arm circles (forward and backward, 10 each direction)
- Scapular wall slides (10-12 reps)
- Prone arm circles (10-12 reps)
Activation Exercises:
- Push-ups (2 sets of 10-15 reps)
- Band pull-aparts (15-20 reps)
- Chest flies with a band (15 quick reps)
- Dumbbell floor press (10-12 reps with light weight)
Pre-activation Protocol:
Slow bench press with dumbbells, focusing on activating the chest, triceps, and shoulders, while engaging the core. Then transition onto a barbell, and slowly increase the load over 2-3 sets, focusing on controlled, slow movement and muscle engagement.
Pull Ups
Dynamic Mobility Work:
- Hanging scapular depressions (8-10 reps)
- Prone Arm Circles (8-10 reps)
- Thread the needle stretches (6-8 per side)
Activation Exercises:
- Band pull-downs (2 sets of 12-15 reps)
- Scapular pull-ups (8-10 reps)
- External rotation with a band (2 sets of 12 reps)
Pre-activation Protocol:
Assisted pull-ups, 5-8 slow descend and faster raise with an elastic band. Transition onto non-assisted pull-ups for another set, then onto the main rowing exercise.
PAP: Post Activation Potentiation
Post-Activation Potentiation is a phenomenon where the performance of a muscle is enhanced due to its previous contraction. (15) This acute enhancement in muscle performance can be leveraged to improve strength and power output in subsequent exercises.
Mechanism: PAP is believed to work through two primary mechanisms
- Increased phosphorylation of myosin regulatory light chains
- Increased recruitment of higher-order motor units
Training PAP: To effectively train and utilize PAP
- Use heavy resistance exercises as conditioning activities
- Allow for sufficient recovery time between the conditioning activity and the performance task
- Individualize the protocol based on the athlete’s strength level
A study on ski jumpers revealed that using 80% of 1RM in half squats was most effective for eliciting PAP in subsequent squat jumps. (16)
The pre-activation exercises in the warm-up protocol serve this purpose, slowly increasing neuromuscular activation. Other techniques used by lifters include slaps, jumps, stimulating music, or plyometric exercises.
Intraabdominal Pressure
Intra-abdominal pressure refers to the pressure within the abdominal cavity. It plays a crucial role in core stability and overall strength performance. (17)
Importance of IAP in strength training
- Provides spinal stability during heavy lifts
- Enhances force transfer between upper and lower body
- Improves overall lifting mechanics and safety
Training IAP
- Practice proper breathing techniques (e.g., Valsalva maneuver)
- Strengthen core muscles through specific exercises
- Incorporate exercises that challenge trunk stability under load
Training IAP before any heavy lift, in the pre-activation or warm-up sets is essential to maintaining a habit to squeeze the core muscles and increase IAP automatically when the heavy set comes.
Grip Strength
Grip strength is a fundamental aspect of overall strength and can often be a limiting factor in various exercises and daily activities. Grip strength is essential for compound exercises like deadlifts and pull-ups. It is also a strong indicator of health and longevity, crucial for sports performance, and oftentimes a limiting factor in high-volume pulling exercises or rock climbing.
Training grip strength
- Direct grip training: farmer’s walks, plate pinches, towel pull-ups
- Indirect training: heavy deadlifts, rows, and carries
- Vary grip types: crush grip, pinch grip, support grip
Squeezing a grip strength ball, circle, or clamp is known to assist with developing the forearms, wrists, and finger muscles, increasing grip strength.
5×5 Training
The most popular training methods for increasing strength are the:
- 3×5 training
- 5×5 training
These training protocols rely on lifting heavy loads >80-85% RM, performed for either 3 sets of 5 repetitions (3×5) or 5 sets of 5 repetitions (5×5). This method centers on optimal strength development through progressive overload, allowing for close-to-optimal ratio of load to volume.
1RM % and corresponding repetition ranges
| % of 1RM | Reps Count |
|---|---|
| 100% | 1 rep |
| 92% | 2-3 reps |
| 85% | 4-6 reps |
| 75% | 8-10 reps |
| 65% | 15-20 reps |
| 50% | 25+ reps |
This rep range effectively balances intensity and volume to stimulate muscle fiber recruitment and neural adaptations without excessive fatigue. The relatively low rep count allows lifters to use heavier weights, which is crucial for strength development, while the multiple sets provide sufficient training volume to drive adaptations.
Beyond complementary exercises, the typical training for strength contains 2-3 compound exercises like squats, deadlifts, and bench press. Rest time between sets can vary (3-8 minutes) but the goal is being able to lift the same load and activate close to maximum, not lifting fatigued.
Here are two training structures as an example:
Training Structure 1
| Exercise | Warm-up | Sets and Reps | Load | Rest | Focus |
|---|---|---|---|---|---|
| Deadlifts | Lighter progressive sets | 3-5 sets × 5 reps | 85-90% 1RM | 3-5 min | Proper hip hinge, neutral spine |
| Bench Press | Progressive heavier sets | 3-5 sets × 5 reps | 85-90% 1RM | 3-5 min | Full ROM, proper scapular positioning |
| Single Leg Press | Knee extensions, Light sets per leg | 3-5 sets × 5 reps per leg | 70-80% 1RM | 2-3 min | Equal force distribution, full extension |
Training Structure 2
| Exercise | Warm-up | Sets and Reps | Load | Rest | Focus |
|---|---|---|---|---|---|
| Squats | Progressive heavier sets | 3-5 sets × 5 reps | 85-90% 1RM | 3-5 min | Proper depth, neutral spine, drive through with the legs |
| Lat Pulldown | Light sets with proper form | 3-5 sets × 5 reps | 85-90% 1RM | 3-5 min | Scapular retraction, full ROM |
| Weighted Dips | Bodyweight sets | 3-5 sets × 5 reps | Appropriate weight *or no weight | 2-3 min | Controlled descent, powerful concentric |
Optimal Recovery
When training for maximal strength, recovery is just as crucial as the training itself. Proper recovery strategies allow your muscles, nervous system, and energy stores to replenish, ultimately leading to better performance and results.
Rest between sets
Optimal rest periods for strength development are roughly 3-5 minutes, or as long as it takes to replenish phosphocreatine stores and activate maximally, once again. Research shows that using 5-minute rest periods between sets leads to greater force output and muscle activation compared to shorter 2-minute rest intervals. (18)
Creatine supplementation
Sleep quality
Quality sleep, particularly deep sleep, is fundamental to recovery from strength training. During deep sleep phases, the body releases growth hormone, which is essential for muscle repair and growth. Poor sleep quality or insufficient sleep duration can significantly impair recovery and limit strength gains.
Training Volume and Frequency
When training for maximal strength, the body needs adequate time to recover between sessions, roughly 48-72 hours of recovery between training sessions for most individuals. For most individuals, 2-3 weekly training sessions for strength is close to ideal, providing sufficient stimulus while allowing adequate recovery time.
