Lets talk about strength

Strength is not an accident. It is constructed quietly, repeatedly & under progressive load over a sustained period of time. 

Let's start by agreeing on a definition and the need for strength. Put simply, "strength can be defined as the bodies ability to tolerate external stress/ load". The stronger I am the more the body tolerates. It performs better, holds its posture better, completes tasks easier and generally presents in a more competent individual from a physical perspective. 

Strength as opposed to hypertrophy carries a greater stress on the central nervous system (CNS) when compared to the muscular system. That's not to say strength in its purest form won't build muscle, it just won't build muscle as efficiently as hypertrophy training. Conversely this doesn't suggest hypertrophy does not fatigue the CNS, it just won't to the same extent of pure strength. 

Most people think strength comes from effort alone. They’re wrong. Effort is necessary, but it is not sufficient. Strength is the by-product of meeting a small set of non-negotiable requirements, applied with patience and intent. Miss one, and progress stalls. Honour them, and the body responds with almost embarrassing generosity.

Let’s be clear about what actually builds strength, and why it matters far beyond the gym floor. Strength training is often measured as numbers on a bar strength in itself is far more valuable and wider reaching and is visibly measured in many ways that are greater than a number on a bar. Let's explore further. 

The Non-Negotiables of Building Strength

Strength training works when four conditions are met:

1.    Progressive overload
The body adapts only when it is asked to do slightly more than it has done before. More load. More reps. More control. No progression, no signal. No signal, no change. It's not about lifting to failure consistently, it's about finding the training intensity required for strength (75-95% max capability) and moving the needle forward by lifting more each week. 

2.    Consistency over intensity
One heroic session does nothing. Fifty competent sessions change everything. Strength is a cumulative adaptation, not a motivational event.

3.    Adequate recovery
Strength is built between sessions, not during them. Sleep, nutrition, and spacing of training are not “extras”; they are the construction site. Recovery is critical as genuine strength training places the nervous system under greater demands and therefore greater fatigue. Without a recovery period a fatigued CNS becomes a strong working enemy to the cause. 

4.    Specificity
If you want to be strong, you must practice producing force. Circuits, HIIT training, , sweat, and exhaustion have their place—but strength responds to heavy, deliberate work. Strength is high load, long rest as a baseline strategy. Anything outside of that can offer health benefits but is not contributing to and can sometimes be actively working against your ability to build strength.

These principles are dull on paper. In practice, they are transformative. Simplistic in what to do, often more complex in how to do it. 

Physiological Benefits: What Changes Under the Hood

When you train for strength properly, the body reorganises itself.

Increased neural efficiency

· Early strength gains come from the nervous system learning to recruit more muscle fibres, more quickly, and in better sequence. Translation: you become stronger before you become bigger.

Increased muscle cross-sectional area

· Over time, muscle fibres thicken. This is not cosmetic hypertrophy—it is functional tissue capable of producing and absorbing force.

Improved connective tissue resilience

· Tendons, ligaments, and fascia adapt to loading by becoming stiffer and more robust. This is a quiet but critical upgrade, especially for joints that have seen years of desk work or sport.

Improved bone density

· Strength training places compressive and tensile forces on bone, stimulating mineral deposition. This is one of the most powerful tools we have to resist age-related bone loss.

Improved metabolic health

· More muscle means greater glucose disposal, improved insulin sensitivity, and a higher resting metabolic rate. Strength is metabolic armour. This also plays a significant role in body composition changes and maintenance.

Behavioural Benefits: What Changes Between the Ears

Strength training doesn’t just reshape tissue. It reshapes behaviour and changes a person's perspective of themself. Self-belief increases as the result of stressing the body and seeing results occur. 

Increased self-efficacy

· There is something profoundly stabilising about knowing you can lift something heavy off the ground. Competence breeds confidence. Showing up every day to conquer the hard task and the heavier weight translates to confidence in everyday life and the challenges you have.

Discipline over motivation

· Strength rewards showing up, not hyping yourself up. Over time, people stop negotiating with themselves and start executing. How we do one thing is how we do everything, build discipline here and watch it flow into other aspects of life.  

Improved stress tolerance

· Regular exposure to controlled physical stress builds psychological robustness. The nervous system becomes less reactive, more composed. The time to respond when stress hits drops.

Identity shift

· People stop seeing themselves as “someone who exercises” and start seeing themselves as “someone who trains.” That distinction matters. It may seem subtle, but "training" is a lifelong psychology that translates to health outcomes. 

Practical, Real-World Consequences for Everyday Life

This is where strength pays rent.

· Carrying groceries becomes trivial (just like that you are the hero of the family after the weekly shop) 

· Lifting kids doesn’t tax your back (anyone with kids knows the feeling, am I right) 

· Long workdays feel less draining (say goodbye to the 3pm fade outs) 

· A missed night of sleep doesn’t derail you physically (don't make it a habit but you get away with it) 

· Minor aches stop becoming major problems (resilience is high) 

· Injury risk drops because tissues can tolerate load (the body knows what to do with stress and load)

· Posture improves without conscious effort (the new you walks and talks with stronger demeanour) 

· Ageing slows, not because time stops, but because capacity stays high (longevity and strength. They fit like a glove) 

Strength gives you a margin for physical error. The margin for error leads to a higher quality of life and less concern about how your body handles situations. 

In Summary 

Strength is built slowly, but it is lost quickly. The body is efficient; it keeps only what it is asked to use. Stop loading it, and it sheds capacity without sentiment.

The upside? The rules are fair. Train with intent two to four times per week. Progress the work. Eat enough. Sleep enough. Repeat for months, then years.

Do this, and strength becomes less about aesthetics and more about agency.

You move through the world with quieter effort.

You feel confident & capable more often than fragile.

Your body stops being a liability and starts acting like an ally.

That is the real promise of strength training—and it is available to anyone willing to respect the process.

Gert yourself in for a COMPLIMENTARY STRENGTH ASSESSMENT with us and lets start your journey!