The Science of
Strength

Strength is your ability to produce force, usually shown by how much weight you can lift for a given number of reps. It depends on muscle size and on how well your nervous system coordinates the movement.

Strength tends to be specific. You get better at the lifts, rep ranges and positions you practise. To improve a particular lift, train that lift, or something very close to it, regularly.

Strength is partly a skill. Consistent, repeatable technique makes it easier to add load safely and to tell whether you're actually getting stronger.

Over time, gradually increase load, reps or sets. Small, steady increases tend to be more sustainable than big jumps.

Heavier loads at lower reps are typically used to express and build maximal strength. Moderate reps still build the muscle that supports it. Most approaches use a mix.

Heavy training is demanding. Not every session needs to be a max effort. Managing volume, sleep and stress helps you keep training well week after week.

Log your sets, reps and loads. An estimated 1RM can help you compare sets of different rep counts, but it's an estimate, not a test result.