New to the Gym? Try These 3 Strength-Building Methods

Getting stronger is the result of producing more force, either by lifting heavier weights or by lifting them faster over time. In this post, we’ll focus on three simple ways to help you lift heavier and build strength.

If you’re starting out in the gym, strength gains can come fast. These three methods will help you make your progress more consistent and structured.

Table of contents

• The wave method

• Weekly weight bump

• Amraps

Getting stronger method 1: the wave method

The wave method is a basic progressive overload scheme. You'll use the same weight, and increase the reps every week.

• Week one: do 3 sets of 8

• Week two: progress to 3 sets of 10

• Week three: progress to 3 sets of 12

• Week four: start over from 3 sets of 8, using slightly heavier weights

It's totally fine if it takes you a little longer to get to the next rep range, go at your own pace, the key is consistent effort.

This will work with almost any exercise in the gym and let's you build strength without having to constantly change weights.

The wave method is great for dumbbell exercises where weight increases can be a little too big

Getting stronger method 2: the weekly weight bump

A classic for beginners in the gym. This one works best on barbells or machines, where you can make tiny weight increases.

Each week, add 2-5% more weight to your exercise and try to do the same amount of reps.

Example: barbell bench press

• Week 1: 10 reps at 100 pounds

• Week 2: 10 reps at 105 pounds

• Week 3: 8 reps at 110 pounds

• Week 4: 5 reps at 115 pounds

Once your reps get too low, restart from 10 reps with slightly heavier weights than when you began.

Getting stronger method 3: AMRAPs

AMRAP stands for as many reps as possible. It's an all out set, with maximum effort. For this reason, your technique MUST be on point.

Start with machines or isolation exercises like bicep curls or lat raises.

The idea is very simple: every other week or so, try to get more reps, at the same weight on one set of a certain exercise.

When doing an AMRAP set, you'll want to warm up properly beforehand.

Guidelines for your warm up sets

• They must feel easy and not fatigue you for your main set

• Keep your reps between 4 and 6, focusing on engaging the right muscles

• Focus on form

Hamstring curls are a great machine for AMRAPs

Final thoughts

These three methods will help you get stronger in the gym by gradually exposing you to bigger training volume.

The wave method is the best for compound, more technical exercises. The weekly bump is a good place to start if you are completely new and the AMRAPs are fun way to periodically check your progress.

No matter which method you use, focus on form and don’t rush the process. Strength comes with consistency.