5 Quick Tips to Increase Strength
1. Creatine
Creatine remains one of the most studied supplements. It’s considered safe, effective, and it’s not a steroid. A common approach is to take five grams of creatine monohydrate daily. It isn’t mandatory—if your progress is stalled, first audit your training plan and nutrition. Supplements can’t fix a weak program, and you still need to train hard for real gains.
2. Deadlift Barefoot
In our gym, we deadlift barefoot. Being closer to the ground reduces the bar’s travel distance and lets you drive through your heels, which enables more work from the glutes and hamstrings. Some people notice they can lift more when they feel that extra posterior-chain engagement. The only caveat is foot odor—beyond that, it’s a personal choice.
3. Glute Activation
If the glutes don’t fire well, the hamstrings and lower back pick up extra load. Activating the glutes before squats or deadlifts can improve performance and may help with lower-back discomfort. The glutes are a major hip extensor and a large, noticeable muscle group. Here are a few activation ideas:
– Up 2, Down 1
– Band-resisted single-leg hip thrust
– Frog pumps (popularized by Bret Contreras) — these can feel awkward in public, so plan accordingly. Reps typically range from 15 onward.
4. Stop Testing Strength and Build It
Many coaches reiterate this idea: focus on building strength, not just testing it. Lifting heavy near maximal loads (around 90%+ of 1RM) is important, but submaximal work in the 65–85% range is often undervalued. These loads help you BUILD strength, while also giving you a chance to refine technique and maintain proper positions, which supports long-term progress and can lead to bigger, more useful strength gains.
5. Use Novelty Sparingly
Variety has its place, but the biggest gains usually come from mastering fundamentals. Many lifters fall into “Squirrel Syndrome,” chasing every new exercise before they’ve fully learned the basics. Classic, hard work tends to beat constant program swaps. As Jim Wendler puts it, “The boring stuff works.” Strong athletes tend to keep things simple and steady, while flashy, trendy moves rarely deliver lasting progress. If you’re aiming for real strength, stick to solid, proven work rather than every new gimmick.
