How to Build Strength with Fitstream

Track your progress, stay motivated and get incredibly strong.

first slide
A Simple Guide on How to Build Strength

This guide will start you off with the basic steps to building genuine athletic strength. Whereas the average gym goer today is focused on appearance, your goal is one of ability and so requires a tailored approach.

The Rules of Strength Building

  • Intensity is key
  • Aim for slow, regular progress
  • Quality over quantity at all times

When it comes to strength training it's important to pay attention to your repetition range for exercises. The table below is a guide on the effect that your rep range has on the body.

Reps range Effect on body
0-3 Maximum and relative strength
3-5 Maximum strength & low end muscle growth
5-8 Best combination of max strength development and muscle growth.
6-10 Good strength training range but better muscle growth.
10-15 Excellent muscle growth, average strength development with fatigue.
15-20 Some muscle growth, focused endurance with significant fatigue.

Four Simple Steps to Building Strength

Train for Strength

In the pursuit of strength, your mantra should be "Quality Over Quantity" and training focus should be on intensity and not volume. Pay attention to the rest time between sets, and wait long enough so that the body has recovered to give your next set it's all.

When training at such intensity it's critical to start slow and explore the movements you're using with excellent form. Raw strength is as much about joints and tendon strength as it is about the muscle so be patient and let your body acclimatise to the work, ensuring that you warm up and have adequate rest between workouts.

With regards to how you train - this is a personal choice and depends on specific strength goals. At Fitstream we have a love of calisthenics and believe that true strength is demonstrated with mastery of your own body. Exercises such as deep one-leg-squats, one handed pull-ups or push-ups and full bridges are incredible examples of human strength.

To achieve such feats requires a progressive calisthenics routine, learning basic movements (research the big six - push-up, squat, pull-up, leg raise, bridge, handstand push-up) and following the progression paths up to more difficult variations. Callisthenics works the body as an integrated unit and develops the tendons, joints and nervous system as well as the muscles.

Eat for Strength

Even though your goal is not oriented around aesthetics, your diet is still crucial to strength development. It will determine how quickly you recover from training, the quality of your results, and can also affect your hormones, energy levels and general mood.

To help your body adapt live cleanly, cutting out processed food and focusing on natural whole foods and water.

Rest and Recover

Motivation and effort are admirable, but take care not to overwork a body part, exercise, or routine, or your performance will suffer. If strength progress seems to stall, try adding more rest days, or drop back to an easier routine and you often find that you start to develop again. It's important to build up slowly and let the body adapt at it's own pace. Joints and tendons take longer to recover than muscle mass.

Patience is critical for strength development and often, athletes try to push themselves too far, too quickly. Always stay conscious of form, particularly with such high intensity training and avoid using momentum over strength.

Finally, make sure that you're getting at least 7-8 hours of sleep a night to allow your body to heal.

Track Your Strength Development

Progress tracking and body measurement is the foundation of the Fitstream service. We believe it's an essential part of physical development and helps build motivation.

This is particularly important when strength training as it can be hard to remember recent workouts, set volumes, number of reps, personal best etc. Use a notepad or fitness tracking app to track your workouts and body metrics in order to measure progress and plan future training sessions.

At the end of each training session simply add a log to your fitness journal, recording what you did and review it before your next workout so you know what to match or better. Taking weekly progress pics is another way of seeing how your actual physique is changing too.

  • Available on the App Store
  • Available on the Google Play Store

See the Livestream Now

  • Never settle for the second-best. For not doing your best. For the box being ticked and nothing more.

    Never settle for poor quality. Never settle for a few extra minutes in front of the TV and a job half done. Never settle for the convention at the cost of your health, happiness and healing.


  • “Marching through March with a Strong Beat and a Steady Pace.

    The goals were set months ago, now I just have to put in the work. I’m focusing on the daily wins. One day at a time, hour by hour.

    Pace your efforts so that you stay strong through the long March. Be confidence in your cause and tr...

  • Seth Godin’s daily newsletter struck a chord today...

    “We often send metaphorical letters to our past selves, berating the choices we’ve made. We express regret about missed opportunities or past mistakes. It’s easy to blame our younger selves for the mess we’re in.

    What would you say to...

  • 📅 Remove one thing from your calendar for today.

    You may not realise it, but you need time to yourself, time to recover, time to refuel. No matter how extraverted you are. Cancel one thing and take that time for you. Take a long, steaming hot shower. Let it all go. You’re allowed.

    Tip via ht...

  • 93.00
    Body Weight
  • What a transformation!

    In under 2 years, Rocco completely transformed his physique utilizing losing over 100 lbs of weight!

    #beforeandafter #transformation #weightloss

    Via @punkrocco409 Instagram

  • #homegym #ourdoorgym

    Instagram: @king.of.the.gym

  • 234.60
    Body Weight
  • 120.40
    Body Weight

    Drastic change in diet, more water, 30 mins walk and 20 mins Pilates.

  • 40lbs of muscle added over 4 years with weight training and intermittent fasting

    #beforeandafter #muscle #fasting #if

    Instagram: @moviestarbody

  • 122.00
    Body Weight
  • 40.80
  • 131.30
  • 29.70
    Forearm (right)
  • 41.20
    Bicep (right)
  • 41.20
    Forearm (right)
  • 81.20
    Thigh (right)
  • 78.10
    Thigh (right)
  • 47.40
    Calf (right)
  • 47.40
    Calf (left)
  • 84.30
    Thigh (left)
  • 134.70
  • 120.60
  • 30.40
    Forearm (left)
  • 47.20
    Bicep (left)
  • 125.00
  • 25.60
    Body Fat
  • 101.40
    Body Weight
  • 22.00
    Thigh (left)

    Let’s get this started again lol x

  • 16.50