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

  • Hoping to track weight and inches lost

  • I just downloaded this app today. Is there a way to put your goal weight in?

  • Back at it again with the weighted jump rope

  • Found this app today looking for measurement trackers. Hoping to follow and connect with others who are on their journey to lose weight and inches like myself. There is nothing like finding like minded individuals for motivation!! πŸ‹οΈβ€β™€οΈπŸ€Έβ€β™‚οΈπŸš΄β€β™€οΈ

  • Is there a way for this app to calculate your total inches lost?

  • 69.60
    Body Weight
  • 3/20/16

  • 220lbs. Cutting down to 180lbs. Here we go. Cardio starts tomorrow morning. Wish me luck.

  • Good workout today, notable first, I did All sets of ring dips unassisted.

    Routine A:
    Bench press: 5x5 170 lbs
    Back Squat: 5x5 140 lbs
    Ring Push-ups: 5x5
    Ring Dips: 3x5 woo!
    Push-up Plank: 1:20
    Bar Hang: 5x0:22

  • Today is day 2. Easier than yesterday, but still not "easy" considering the way my diet was 48 hours ago. Yesterday was a complete fast. Today starts day 1 of 3 of the protein fast. I have to keep reminding myself (for later) not to cheat once. Once you break the cycle it's all down hill. That will ...

  • 87.8kgs 18.3.17

  • 89.30
  • 23.60
    Body Fat
  • 87.80
    Body Weight
  • Happy St Patrick's day everyone. Go easy on the Guinness!!

  • Progress from Feb to March. Currently on month 2 of workout program

  • 1st pic in my progression, 5' 11", 170 lbs, 17% body fat. Hope to maintain my weight & lower my fat to 13%

  • Hey guys! I'm new here. I'm 15, just started exercising few weeks ago and now addicted to doing exercises.

  • 56.74
    Body Weight
  • starting a new workout today need to start getting in better health. Could use all the motivation I can get. Plus looking for different recipes and workouts that I can do

  • Starting a new personal challenge, aiming for 3 sets of 34 and every day increasing the rep by 1. So today's push-up grand total is 102 push-ups for the day. My goal is build up to eventually doing 80 in a 2 minute window to secure the 100. Doing the same for sit ups. The run... That's just gonna su...

  • Sweet tooth struck today and I fell to the temptation of chocolate covered cinnamon bears. Happy to say though I hated myself 1/3 way through the bag and threw the rest away.

    But Alas it did take a toll. Only completed a mile at a 8.5 mph pace, before stopping to save from great agony. Pushed throu...

  • I got to break in my new power cage today. Excited to finally start digging deeper and lifting heavier on my squats and other movements.

    Routine A:

    Bench Press: 5x5 165 lbs (solid finally, going heavier next week)
    Back Squat: 5x5 135 lbs (15 lbs up, much more confident now that I don't have to pre...

  • 83.55
    Body Weight
  • 78.60
    Body Weight
  • I want my waist to be smaller than my bust. I'm tired of my shirts riding up.

  • 88.00
  • 134.62

    My weight hasnt moved in a while. But i measured myself today and i've lost 2" on hips and 1.5" on my waist so far sense last i measured.

  • 82.46
    Body Weight