What do you actually need to do to get stronger?
Less than you think!

You actually don't need complicated workouts, and you absolutely don't need to spend hours in the gym to get strong. And if you're a beginner, it's even easier to get stronger quicker.

Core Exercise

To maximise strength, you need:

  • Pick exercises that are challenging. Meaning you can only do 5-10 reps

  • Stop 2-3 reps before fatigue

  • Do 3-10 sets of each exercise per week. Or just 3 sets if you're a beginner

 

To maximise strength, you DON'T need:

  • Feel the burn because to do this you're working beyond 10 reps

  •  Worry about variety or doing complicated workouts. Instead, focus on exercises that work major muscle groups like squats and push-ups

  • Do long workouts. You can spread your sets across the week if you want to

Where should you start?

If you're a beginner, you can actually make strength gains with 10-15 minute workouts. ​

Pick your exercises. Make sure they're hard enough, so you can do only between 5-10 reps:

  • One lower body (e.g. squats, lunges)

  • One upper body push (e.g. push up, overhead press)

  • One lower body pull (e.g. back row)

  • One core exercise (e.g. plank on knees or toes)

  • One rotation exercise (e.g. Russian twist)

Do 3 sets of each across the week. That's 15 sets in total across the five exercises. You could do:

  • 3 sets of one exercise per day for 5 days

  • 2-3 sets per day of any combination of exercise, each day for 7 days.

  • Fit it all into two days

Basically any way that suits you, spread across the week!