How To Gain More Strength: All You Need To Know

Strength is vital for any sport. We have already talked about how you can develop more explosiveness, but now we are going to talk about strength and how you can develop more of it.

If you want to become a better athlete be it in boxing, swimming, soccer, basketball, etc. Then you need to get stronger, and that’s exactly what we are going to show you today.

The Basics:

You can check the pattern directly in our previous article, but here you have it again:

  1. Complicated exercises (example: pistol squats, one-hand push-ups, push-ups with added weight) or heavy weights
  2. Slow execution in all phases. Very controlled and slow
  3. Extended rest between sets (1 ½ – 2 minutes)
  4. Extended rest between exercises (2-3 minutes)
  5. 2-3 days rest

That’s how you develop strength. As you can see it’s more about moving slowly but with complicated exercises or heavy weights. That’s the pattern you need to follow to bring your muscle the strength you desire.

Extra-weight Calisthenics:

If you want to develop extra strength without needing to use weights, then you should look forward to practicing calisthenics with extra weight.

For example, doing a pull-up with 10-15 extra kilograms can be a very tough job, but will do wonders to develop your strength. So if you want a great way to make yourself stronger without much problem at all, then all you need is some extra weight (a backpack or a special vest) and this excellent exercise.

The same can be replied with push-ups, squats and any other bodyweight exercise out there. Because this will elevate the difficulty of the exercise and therefore allow you to become stronger.

If you don’t have or don’t want to use extraweight, then you should look forward to trying harder variants of classic bodyweight exercises. Something like a pistol squat (with 1 leg) can do wonders for your strength. The same goes for the 1-hand push-ups, 1-hand pull-ups and muscle-ups. These exercises will help you to develop a lot of strength.


The deadlight is the kind of everyone who wants to gain some serious strength. If weakness is the sickness, then deadlift is the cure. By the way, don’t you dare to do it alone. A deadlift can be wonderful when done correctly, but a bad posture and poor execution will only damage you. Go to a local gym and request for help in order to do it well.

Farmer Walk:

All you need is a couple of heavy things like dumbbells, kettlebells (best), sand bags, etc. Then what you need to do is to grab those heavy things in your both hands and go walk for a while.

The key here is to focus on intensity rather than time. So grab something you think is pretty challenging for you and try to walk for 20-30 seconds. This will allow you to develop an insane amount of strength. Believe us, this is going to mark a difference in your life.