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The 3 Principles to getting stronger

Benefits of personal training for pain relief

July 5, 2022

The 3 Principles to getting stronger


Every personal training client that starts at Blinco Built has “getting stronger” in their top 3 priorities


Not in a powerlifting, want to lift 200kgs kind of way


We aren’t that gym


But in a “I want to still be able to run, and play with my kids in 10 years” kind of way 


Getting strong is pretty simple really


There are 3 main principles to adhere to and you’ll be most of the way there


Of course, showing up and training is a given!


First principle is overload!


You must lift heavy enough to challenge the muscles to grow


In other words, you must overload them!


This is probably the area most people go wrong to start with


Worried about form, they don’t lift heavy enough


Which is exactly where a good coach comes in! 


Second principle, progression


We generally sum these first two up with progressive overload


So, once you start overloading your muscles your strength will increase


Which means that to continue overloading them you need to progressive increase the difficulty


There are 1 million ways to do this


To keep it simple we’ll say you can lift a heavier weight or you can lift the same weight more times


And it doesn’t have to be dramatic


The 3 principles in action:


Let’s say you squat 3 sets of 8 reps at 40kg


The next you might lift the first 2 sets of 8 for 40kg and then the last set you could try 42.5kg or maybe even 40kg for 9 or 10 reps


That’s progression! Keep it simple 


Lastly, recovery


Your muscles don’t grow in the gym, they grow when you sleep!


So sleep is critical to recovery, as is nutrition plenty of veggies and protein, enough water, relaxation


All of the good stuff will help your muscles grow bigger and stronger with time


Stick to those principles and you’ll be 90% of the way there!


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