What is strength training? The way I view strength training is it is training your nervous system to become more efficient and utilize more of your muscle fibers. Muscle building is where you are tearing down muscle and then recovering (rebuilding) the muscle to be bigger.

With strength training, a 1-5 rep range generally will give proper stimulus to your nervous system and make you stronger.

For this routine, take your 1 rep max of your:

  • Squat
  • Bench
  • Deadlift
  • Barbell Row
  • Barbell Overhead Press

Once you have your 1 rep max, I want you to take 80% of these numbers and use those weights as your starting weight. Our goal is to add 5 pounds to each exercise every week.

With strength training, you want to give yourself enough rest in between sets so you are ready to go again, but not so much rest that your muscles cool off and you start to lose focus. That is going to depend on you and your body so listen to your body and don’t be lazy.

Sample Workout Schedule

  • OFF
  • Workout A
  • OFF
  • Workout B
  • OFF
  • Workout C
  • OFF

Strength training won’t have such high amounts of DOMS if any, so just because you are sore the next day won’t mean you are fully recovered. Your nervous system is a difficult monster and things like poor sleep, poor diet, and excess stress can cause your strength to go down. So eat good foods, get plenty of sleep, and keep your stress to the minimum you possibly can and lift heavy!

Workout A
Exercise Sets Reps
Deadlift 5 5
Barbell Overhead Press 5 5
Barbell Shrugs 3 8
Face Pulls 3 15


Workout B
Exercise Sets Reps
Bench 5 5
Barbell Bent Over Row 5 5
Dumbbell Incline Bench 3 8
Tricep Extensions 3 15


Workout C
Exercise Sets Reps
Squats 5 5
Goblet Squats 3 8
Straight Leg Deadlifts 3 8
Curls 3 15


As with any workout I write, plenty of food and plenty of recovery is going to give you the best results. Strive to add 5 pounds to your main exercises and work on getting stronger with your other exercises, they are all going to help create a good base of strength. Once you start lifting bigger numbers you will have to change your training to attack your weaknesses, but for now this workout is great for anyone trying to get stronger.


If you have any comments or questions, leave them below and I’ll get to them as soon as I can!