Strength is the application of force. Rather than trying to work at a lower intensity for a long period of time, building strength is all about lifting heavy loads for a short period of time.

Apply resistance to a specific muscle to further increase strength while also creating repetitive motion. Resistance can be weights, gravity, body weight, rubber bands, or water.

Strength gives you the ability to lift heavy loads and be able to perform tasks with bigger resistance. Some examples are like lifting holding a toddler to carrying furniture.

• Avoid wanting instant results. Like toning, gaining strength also takes some time.
• Avoid keeping the number of weights the same. If you never increase your weight (safely) you won’t be able to increase your strength.
• Avoid powerlifting, this focuses on force rather than lifting and maintaining heavy loads.
• Avoid stability exercises, it’s not enough volume for you to build strength.

• You’ll be able to lift heavier things that can be helpful for you and for others.
• You’ll have stronger bones, which can decrease the risk of getting a bone fracture.
• You’ll have strong joints, which can reduce the risk of arthritis in the future.
• You will be very resilient to any opposing force. For example, while defending yourself from an enemy, you will be able to handle more hits. If you fall down, landing on the floor will hurt less.