How to Build Strength with Fitstream

Track your progress, stay motivated and get incredibly strong.

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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.

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  • 160.40
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  • What do you think?
    I went to gym on and off.

  • On holiday this week! Not so strict on my eating, but doing 10-20k steps a day while exploring and a short bodyweight workout every other day to keep on top of the exercise a bit! 🌞

    Back to regular programming next Monday!
    Hope everyone is getting on well!

  • F/30/5'4[286lbs>145lbs=141lbs] I can't believe I've been able to my body at a healthy weight! I've been working on this for years and I started dropping weight a year and 8 months ago.

  • F/28/5”3 [135lbs-120lbs=15lbs lost]. Slimmed down by practicing intuitive eating and becoming familiar with my hunger signals.

  • Start - 1 Day with Gym

  • hey my name is Madison, I started this group and my goal is to feel more comfortable in my skin, so I don’t really care about weight so much as like the aesthetic side. I want to not have so much of a tummy visible when I wear high waisted jeans 💫 how about you?

  • “Never eat more than you can lift”

    Excellent advice from Miss Piggy 😁

    Exercise is just one part of the puzzle, but in reality, it’s our diet, and the amount of calories we’re taking in, that is the crucial component to effective body transformation.

    #fitnesstip #quote

  • Muay Thai tonight! Was a boxing focused class so ended up sparring with lots of new people, everyone was lovely though and my chops are still in tact lol.. 👍

  • Strength and conditioning done today!

    Total burn is little higher than shown but can't wear my Fitbit for the pad work and sparring so it'll do! 😁🥊

  • 11 st 10.9
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    Hi folks!!

    This is my first post on here but hoping to use the app to keep track of my progress!

    I'm on week 2 of a cut, small cal deficit for 12 weeks.

    My macro are split 20:40:40 with a focus on hitting my protein.

    I go to a Muay Thai gym so my workouts are as follows:

    Strength and condition...

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    Trying weights again!

  • super happy with how things are going. It’s taken several years and a lot of tools, but going from 310 to 190 is a feat in itself and I’m still not done.

  • I hoping this will help keep me more accountable. I’m tired off falling off the wagon. Something needs to be done. I’ve done this before and I am damn sure I can do it again.

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