Want to increase your strength training to maximize your efforts at the gym or home? You’ve come to the right place. 

Strength training has become a staple part of nearly every workout regime. While some people prefer to focus on cardiovascular exercise, others choose to incorporate strength training into their workouts.

There are several ways to increase your strength training. You should start simple and then incorporate more methods as you progress.

But if you don’t know where to begin, this guide will set you on the path to success.

Consider Your Options

The key to strength training is engaging in an exercise that works muscles all over your body, alongside some type of resistance. This can be completed either in the gym or at home. Some of the most popular choices night include:

    • With your body weight, there are exercises you can do that require little to no equipment. Think in terms of pull-ups, push-ups, lunges, planks, squats, and lunges. 
    • Resistance tubing is lightweight and inexpensive and provides much resistance when it is fully stretched. 
    • Free weights like dumbbells and barbells are very effective tools for strength training. If you don’t have any of them at home, you can substitute them for other things like cans of soup or kettlebells.
    • Nearly all fitness centers will offer a variety of resistance or weight machines that you can try.

Be Realistic

Another way to increase your strength training is to set realistic goals and challenges.

Select resistance level or a weight that is heavy enough to tire your muscles anywhere between 12 and 15 reps. If you can comfortably do this, begin to gradually increase the level of resistance.

You should also rest between training specific muscle groups so that your muscles have adequate recovery time. And, if any strength training exercises cause discomfort or pain, then you should immediately stop and reconsider what you are doing. A proper technique will also help you to avoid major injuries. 

Focus On Relevant Exercises

There are many exercises you could do to increase strength training. Before starting any type of strength training, make sure you have a solid understanding of what you’re getting yourself into, and how many reps you’ll need to do.

These are some of the most effective and widely regarded exercises:

Dumbbell Rows

For an effective dumbbell back workout, you should try dumbbell rows.

You must bring the dumbbell up to your chest, focusing on lifting it with your shoulder muscles and back instead of your arms. Ensure your chest is still as you do this. At the top of the movement, squeeze your shoulder muscles and your back. Then, slowly lower the dumbbell until your arm is once again fully extended.

Goblet Squats

Squats are great for working not just your legs, but your entire body. Goblet squats are no different.

Hold a dumbbell at chest level with both of your hands and keep your feet just over shoulder-width apart. Push your butt back and then go down until your elbows touch the inside of your knees. 

You must also ensure that your heels are flat and pressed on the floor throughout this exercise. After reaching the bottom part of your squat, pause, and then return to your initial starting position. 

Repeat this action 15 times.

Hammer Curls

This is a highly effective dumbbell exercise that will target several key areas: the outer area of the biceps, traps, shoulders, and forearms.

Hold two equal-weighted dumbbells in both of your hands with your knuckles facing away from your body. This will help your thumb to lead the motion. Stand upright, keeping your arms firmly at your sides and your chest slightly pushed out.

Begin to raise the dumbbells in an upward motion until your biceps are completely contracted. When they are around shoulder level, make sure to hold this position for a few seconds, and then slowly begin to lower the weights back into your initial position. 

Repeat this 15 to 30 times, to begin with.

Plank Rows

This is an excellent strength exercise that targets your core and also builds strong glutes and arms.

While gripping two dumbbells, move into a push-up position with your hands shoulder-width apart. You must also ensure that your feet remain hip-width apart.

As you keep your hips parallel to the floor, start to bend one of your elbows so you can pull the weight up and toward that side of your body. Take a pause and then slowly begin lowering the weight back into your initial start position. 

Repeat on the other side of your body.


Increasing your strength training doesn’t have to be difficult. As long as you are consistent with your training program, you’ll see results in no time at all.

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