When it comes to building strength, you don’t necessarily need a set of heavy dumbbells. While lifting heavy, controlled weights is a great way to get strong and build muscle mass, the basics of getting stronger can be achieved with bodyweight exercises, low-resistance bands or even a simple plyometric workout. It is also important to keep in mind that the benefits of strength training are not just limited to the muscles themselves — they can help improve balance, stability, and functional movement, as well.
To get stronger, you need to stress the muscle and force it to adapt. This stress is applied to the muscle by exercise, but it actually starts in your brain — the central and peripheral nervous systems, which are directly responsible for controlling your movement and force production.
The best way to train for strength is with sets of 1-5 reps, which allows the nervous system to focus on a single movement pattern. It is also important to monitor the amount of weight you are using and ensure that you are not adding too much, which can cause you to lose form.
If you want to start building your strength, you should aim for three strength workouts per week, with a mix of total-body and upper/lower body exercises. You should also ensure that you are following proper technique, and it is always a good idea to seek out the guidance of a professional, such as a personal trainer or coach, to help you stay on track and prevent injury. A healthy, balanced diet high in protein is also essential for optimum performance. Bli starkare