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How to Improve Muscular Strength

6 Mins read

If you’re wondering how to improve muscular strength, it’s probably because you want to be physically stronger and more fit. Your muscular strength is your ability to move and lift heavy objects. Some people want to learn how to improve muscular strength because their career requires a certain level of physical strength. Others simply have fitness goals that involve an impressive level of muscular strength. 

When you’re at the gym and see some people lifting very heavyweights, it’s reasonable to believe they’ve always been strong because of their muscular strength. Many of these people, however, had to work very hard to improve their muscular strength and were not always this strong.

Muscular strength can be the difference between high performance at the gym versus constantly getting injured. Some people have incredible cardiovascular endurance, but low strength and they struggle to lift heavy dumbbells at the gym. 

It’s not in everyone’s genes to have super-strength. There are some genetic components that influence one’s strength. Some people have more fast-twitch muscles or slow-twitch muscles. Yet, everyone can improve their strength and figure out a fitness routine that works for them. 

Building strength takes time, and mastering how to improve muscular strength requires patience and dedication to your workouts. Fortunately, understanding your body and developing a plan for exercises in the gym can help you improve your muscular strength. 

Genetic Components

One’s muscular strength depends on several factors. These include the preponderance of fast-twitch or slow-twitch muscles within the body, aerobic capacity, anaerobic capacity, muscle mass, height, weight, flexibility, coordination, agility, ambition, drive, and your DNA.

There are genes that are connected to muscle functions, along with the structure of muscle fibres. Some people have it in their genes to become very strong very easily, as their genetic profile indicates high muscular strength. Others have it in their genes to have high endurance, but low strength. They’ll have to work harder to become as strong as some of their peers.

Some of you might be interested in getting genetic testing to determine your potential when it comes to muscular strength and building muscle mass. A DNA test could also help you determine which modalities of fitness training would likely work best for you, based on your DNA.

Improving muscular strength can be a very difficult process, regardless of genetic advantages or disadvantages. Of course, those who are at a genetic disadvantage will have to work harder to improve muscular strength, but the genetically advantaged still have to work hard, too.

Strength VS Endurance

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When you sprint, you don’t need as much endurance as you do when you go for a long run. Sprinters in track and field have noticeable muscular development. They often have great muscular development because of their fast-twitch muscles. Sprinters are runners who are very explosive but often cannot run for long distances. They have the strength but struggle with endurance.

Marathon runners typically are leaner because they focus on endurance exercises, and focus less on strength building. Marathon runners have the excellent aerobic capacity and high endurance, but they often have low strength. Because of their high endurance, their bodies can deliver sufficient oxygen to the body’s tissues. Their hearts pump blood quickly and efficiently, allowing great aerobic performance. 

It’s not uncommon for those with high endurance to have low muscular strength. Many marathon runners, for example, are very physically fit, but not necessarily strong. Their ability to lift and move heavy objects could be dramatically improved if they incorporated strength training into their cardiovascular training routines.

Hard Work Pays Off

If you want to succeed in your workouts and see noticeable improvements in muscular strength, you have to train hard, and train consistently. In strength training, it’s common to aim to increase the amount of weight you lift each week. If you train hard and train consistently, you will build muscle mass, improve muscular strength, and see results. 

You also have the challenge of eating right while you’re seeking to improve your muscular strength. Speak to a nutritionist to find out how much protein you should be eating. Adequate protein in your diet is crucial when building muscle strength. 

Mental Focus

A lot of mastering how to improve muscular strength is mental. You have to be driven and ambitious, while also maintaining a positive attitude and trying not to get discouraged. You’ll also need to be focused, approaching a strength training session at the gym as a no-distractions zone.

Your mental approach to improving your muscular strength could involve visualization and the belief that you will get stronger. Before you begin weightlifting that day, imagine completing your exercises effectively. Imagine yourself lifting weights with good form and powerful muscle contractions. 

Imagine you are doing leg extensions on the leg extensions machine, to gain muscular strength in your legs. You must concentrate because this involves extensive use of your quadriceps and knees. Using these types of machines allows you to build muscle strength by doing high repetitions. You should focus on the muscles being used, completing each repetition with intent and focus.

Resistance Training

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You need to be willing to do strength training at least three days per week. Resistance training is the best way to improve your strength because it allows you to use heavy resistance. Your workouts should involve both the upper body and lower body on different days. This is necessary for preventing muscular imbalances. There’s a reason why people have a “leg day” and an “arm day”, etc. It’s important to alternate to give certain muscle groups a rest, and it’s important to alternate to avoid having an unproportional look to your body.

Muscular strength increases when muscles work together during strength training. For example, if you went to the gym to exercise your biceps and decided to do curls with dumbbells or a barbell, you would use your arms and back to stabilize the weight while exercising.

How Long Does it Take to Improve Muscular Strength?

It will take time to improve muscular strength, and understanding this helps you avoid getting discouraged. You could start seeing results within eight weeks of beginning a strength training program. This is especially true if you are working out your muscles 3 or 4 times per week. 

You can expect to struggle the first few weeks with balance and stability while lifting weights. You can also expect some muscle soreness. These are all common problems for beginners. It’s important to read up on some tips for how to reduce muscle soreness.

A personal trainer could help you figure out the best weightlifting program. Many people increase weight on various exercises by five pounds each week. If you used dumbbells weighing ten pounds for lateral raises and did twelve repetitions for three sets, that was a total of thirty-six repetitions. Consider using dumbbells weighing fifteen pounds next time. This will help build muscles in your shoulders and back.

Most personal trainers recommend that beginners spend thirty minutes lifting weights as one session. This is good advice for beginners. As you become more advanced, your workouts may last an hour or more. You may decide that you enjoy lifting heavier weights than you believed you could and decide to pursue powerlifting. Or you may simply enjoy being stronger for physical activities around the house. Either way, you will improve if you have a plan and recognize how your body moves while you’re exercising.

Benefits of Improving Your Muscular Strength

There are several advantages to being strong. These include lower risk of injury doing household tasks that require strength, increased bone density, better cognitive skills, and improvements in both mood and confidence. I have found that doing band stretching for high repetitions is a great way to keep joint stability. Sets of 25-30 repetitions are very effective for my arms and shoulders before workouts. As a powerlifter, I know there are many ways to get stronger and improve muscular strength. You should be willing to take the time to figure out which exercises work for you and be grateful for what your body can do. 

If you are becoming more energized after workouts and feeling less tired, this indicates that your muscles are becoming more effective at lifting weights. Most likely, your strength has also improved. If this has occurred, then you must increase the intensity of your workouts if you don’t want to plateau. This will tell your body that it must continue getting stronger. You should also notice the increased size of muscles and more definition to your physique. This should indicate that your training program is effective. There are many health benefits that come with improving your strength, so think of your improved physique as just a bonus.

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About author
Jon Jenkins is a writer from Brooklyn, New York. He promotes physical fitness, strength training, and powerlifting. He has a bachelor’s degree in English from the University of North Carolina and a master’s degree in Creative Writing from Long Island University. He also enjoys reading and listening to music.
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