Strength Unlocked: How to Increase Strength in the Gym

Building muscle is one thing, but building strength — the ability to produce force against resistance — is an entirely different pursuit. Whether you’re a beginner chasing your first 100kg squat or a seasoned gym-goer stuck at a plateau, this article will cut through the fluff and show you how to increase strength with evidence-based strategies, smart programming, and mindset mastery. No gimmicks. Just hard-earned, science-backed results.

Strength vs Hypertrophy: What’s the Difference?

Let’s start with some quick clarity. While strength and muscle growth (hypertrophy) often go hand-in-hand, they aren’t the same. Hypertrophy is about increasing muscle size. Strength is about increasing your ability to produce force.

Hypertrophy responds best to moderate weights and higher volume (6–12 reps, shorter rest), while strength gains are typically optimised through lower reps (1–6), heavier loads (80–95% of 1RM), and longer rest periods (Schoenfeld et al., 2017).

In other words, if you’re curling 12kg for 12 reps, you’re building size. If you’re deadlifting 150kg for 3 reps, you’re building strength.

Read more on strength versus hypertrophy: Strength vs. Hypertrophy: What’s the Best Way to Train?

Why Strength Matters More Than You Think

Getting stronger isn’t just about hitting PBs or impressing your mates. Strength training improves joint health, bone density, metabolic health, posture, and injury resilience — and it’s especially crucial as we age (Harvard Health).

Studies show that maximal strength correlates with longer life expectancy, reduced fall risk in older adults, and better performance in endurance sports due to more efficient neuromuscular function (NIH, 2020).

Put simply: the stronger you are, the more capable and resilient you become in every area of life.

The Science of Strength: How Strength is Built

To understand how to increase strength, we need to understand what strength actually is. Strength is a skill as much as it is a physical trait. It’s developed through three key adaptations:

Neural adaptations: Your nervous system learns to recruit more muscle fibres efficiently and synchronise firing patterns for maximal force.
Muscular adaptations: Muscle fibres (especially type II, fast-twitch) grow and become better at producing power.
Tendinous and connective tissue strengthening: Your ligaments and tendons adapt to handle heavier loads.

Early strength gains in beginners are largely due to neural changes, not muscle size. That’s why novice lifters can often double their strength within months before they see major physique changes (Moritani & DeVries, 1979).

Step 1: Follow a Proven Strength Programme

Random workouts won’t cut it. You need structured programming rooted in progressive overload, specificity, and recovery. Top beginner-friendly and intermediate strength programmes include:

Starting Strength by Mark Rippetoe: Focuses on compound lifts (squat, deadlift, press).
5/3/1 by Jim Wendler: Uses monthly cycles, focusing on core lifts with gradual progression.
The Texas Method: Incorporates volume, intensity, and recovery days for continual progression.

If you want to increase strength, your programme must prioritise low-rep compound lifting, rest days, and incremental weight jumps. No fancy supersets or 30-minute burners here.

Step 2: Prioritise Compound Movements

Big lifts build big strength. Compound exercises like squats, deadlifts, bench presses, and overhead presses recruit multiple muscle groups and train movement patterns that translate to real-world strength.

A 2018 study confirmed that multi-joint lifts outperform isolation exercises when it comes to building maximal strength (Krzysztofik et al., 2019).

Your weekly training split should revolve around these core lifts, with accessory work used to address weak points, improve technique, and support joint health.

Read more on compound movements: What Are Compound Lifts and Why They Matter

Step 3: Train in the Right Rep Ranges

Strength lives in the 1–6 rep range. Here’s a quick breakdown:

1–3 reps at 85–95% of 1RM = maximal strength gains, heavy CNS demand
4–6 reps at 75–85% of 1RM = strength + hypertrophy blend

Use lower reps with higher rest (2–5 minutes) to maximise force production. Training too light or with too many reps may build endurance or size, but it won’t maximise strength.

Step 4: Track Progress Like a Scientist

What gets measured, gets improved. Log every lift. Note down sets, reps, load, rest, and how each session felt. Over time, look for patterns. Did your squat stall after 8 weeks? Did your bench improve after switching grip?

Use a spreadsheet, training app (like Strong or JuggernautAI), or old-school notebook. Just be consistent. Strength is a data game.

Step 5: Respect Recovery

Strength is built in the gym, but revealed in recovery. Without proper rest, you won’t adapt. Here’s what that means:

Sleep 7–9 hours per night. Sleep loss reduces testosterone, growth hormone, and strength output (Walker, 2017).
Rest days matter. Most lifters benefit from 3–4 hard sessions per week.
Nutrition fuels strength. Prioritise protein (1.6–2.2g/kg), carbs for fuel, and healthy fats for hormones.

Under-recovery is one of the main reasons lifters plateau. Don’t out-train poor recovery.

Read Eat Like a Man on a Mission: Men’s Beginner Nutrition Guide and Understanding Carbohydrates for Sports Performance.

Step 6: Fix Your Technique

Good form isn’t just about safety. It’s about efficiency. Strength = force production. If your squat leaks energy at the hips or knees, you’re leaving kilos on the bar.

Film your lifts. Work with a coach. Study world-class lifters. You’ll be shocked how much strength you gain by fixing bar path, bracing, and setup alone.

Resources like Jeff Nippard, Alan Thrall, and Barbell Medicine provide gold-standard tutorials for all major lifts.

Step 7: Don’t Skip the Assistance Work

While the big lifts matter most, accessory work keeps you balanced and injury-free. It also strengthens weak links like hamstrings, upper back, and core.

Incorporate:

Romanian deadlifts or hip thrusts for glutes and hams
Rows and face pulls for upper back
Weighted carries, planks, or rollouts for core

This “support work” builds muscle mass and reinforces movement integrity.

Step 8: Be Patient, But Relentless

Strength takes time. No one becomes strong overnight. It’s a long game. Stay consistent, eat well, sleep deeply, and lift smart.

Progress may slow after the beginner phase, but it never stops if you train with intent. Microplates (0.5kg), deloads, and small milestones will keep you climbing.

Remember: you’re not just lifting weights. You’re building discipline, confidence, and a resilient body for life.

Final Thoughts: How to Increase Strength

If you’re still wondering how to increase strength, here’s the TL;DR:

Lift heavy, compound lifts
Use lower reps, longer rest
Follow a plan and log progress
Prioritise recovery and form
Stay the course

With time, patience, and grit, you’ll earn the strength you deserve. Whether it’s hoisting your first 100kg bench press or pulling double bodyweight from the floor, the principles are the same.

Strength isn’t given. It’s built. Earned one rep at a time.