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How to choose a workout to build muscle strength.

Strength Workouts

A strength workout aims to increase one’s ability to use most of own muscle fibers when lifting weights. As your ability to efficiently use your muscle fibers increases so does your strength.
This type of workout is usually very beneficial for better results in other type of targets as well. That is since increasing your strength does sets the base for a better performance on workouts designed for mass gain and strength endurance.

"How it does work."

You'll increase your strength through a low number of repetitions plus a relatively long rest of about 2 to 3 minutes after each set. This approach is based on the expectation of lifting heavier weights than you’d choose in other types of workouts.
Because the long rest may cause your session to last longer than an hour it is convenient to have a mid-workout shake (mix of proteins and carbs) ready to go. It will prevent to enter into a catabolic state. It will also keep your energies up so to perform well also on the last exercises.
Another good mix of proteins and carbs is mandatory within few minutes from the end of any workout.
Do remember to lift the most you can in few quick repetitions whilst opposing a resistance during the eccentric movement part of each exercise. Although getting stronger leads to muscle mass gains too, it doesn't work well to restrict the diet with a strength program to augment your definition. Keep your calories even with your daily needs or better in surplus of 5,10 or max 20 percent if you're not afraid to get some weight. Check My Fitness Page nutrition page to have a guidance.

Fitness motivation to get stronger. Increase your strength.


Last but not least, it is crucial a proper execution to avoid injuries because of the heavier than usual weights involved in a strength workout. New starters coming from a long period of rest shall condition their body first through My Fitness Page’s gym workouts for novice.

"New starters have a bonus."

Return to My Fitness Page and choose your workout. If you come from a period of rest or you're just starting then you should take it easy 1-2 months with low weights in order to condition your body and educate yourself on the right movements. Any injury would stop you from training for weeks or even months, it's not worth the risk.
Do not despair though. New starters have a bonus as their body gets shocked by the change of lifestyle and improves quickly at beginning.