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Top 5 Tips for Getting Stronger

August 02, 2021 2 min read

Top 5 Tips for Getting Stronger

Building strength is a huge priority for people and for a good reason. Whether this is for performance on the sporting field, hitting PB’s in the gym, or just being able to get around the world with ease, the stronger version of you is always the better version. However, people sometimes go down the wrong path. They are committed to their training, but just not executing effectively

These tips aren’t complicated, but they work. Check out below these 5 tips on getting stronger and will give you visible results:

  1. Progressive Overload
    This is defined as the steady increase of total training load that is placed on the body. Basically, this means you want to slowly increase the weights you are lifting over time. Lifting the same weights week in - week out won’t help you build strength. The continual increase in resistance is the ‘stimulus’ you need to continue seeing results. Keep in mind that as you go heavier, your technique needs to hold up its end of the bargain, so you don’t get injured.
  2. Exercise Selection
    It’s all well and good to be training regularly, but you have to follow a workout that is specific to you and your needs. The best advice is to strengthen movement planes not muscle groups. To achieve this, you must train large with compound movements. The body has 5 major primary movements that you want to be targeting - Squat, Hinge, Upper Body Push, Upper Body Pull, Unilateral. Training in this style will ensure you are robust and strong in all movements.
  3. Rest
    You will have a greater capacity to build strength when you ensure you are resting long enough.Strength training predominantly relies on the ATP-PC (adenosine triphosphate phosphocreatine) energy system, which gives you approximately 10-15 seconds of maximum force output. This energy system is high power/short duration. It takes at least 3 minutes for this system to restore fully, so resting between sets is key. Also, ensuring a good night sleep each night is a way you can guarantee your body is fully recovered ready to hit the next session.
  4. Loading Parameters
    To get stronger, you need to cause your muscles to increase the amount of force they are producing. This is done by lifting heavy weights. To continue building strength, there are certain parameters you want to train within. When it comes to set and reps, 3 sets and 1-6 reps is ideal. The reps stay low so you can keep the weights heavy to maximise force production. Too many reps, and you will not be utilising this energy effectively.
  5. Consistency
    No rocket science here. Getting stronger and getting results with your training will largely come down to how consistent you are able to stay with your training schedule. You would much rather train and commit to 3x sessions per week over several years, rather than training 6x days per week but burning out after 3 weeks. Find something that works for you and start putting the reps in.

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Nick Longhurst

Nick Longhurst is a professional strength and conditioning coach, crossfit athlete and founder of his own fitness and performance company, Realm Fitness. Nick has a wealth of experience coaching some of the best athletes in Australia (including FFA Referees, NRL, AFL players). He is also a proud graduate of the University of Wollongong with a Bachelor’s Degree in Exercise Science. Outside of coaching, in 2021, Nick placed within the top 5% of athletes competing in the CrossFit Open in the Oceania region.

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