Increasing Strength at Home

How to Get Stronger Faster

Have you heard of time under tension?

I find this is a good strategy for my beginner clients using bodyweight, but it also works for a more advanced exerciser who either has only lighter weights at home, or limitations for lifting heavier.

The biggest take-aways here are:

  1. Focus here is on the ECCENTRIC (or lowering phase) of the exercise
  2. Take 3-5 slow seconds to lower the weight

“The duration a muscle stays under tension could help initiate changes like strength gains and muscle growth” (ACE Fitness).

Here are 2 exercises to start with:

Sit to Stands:

Stand up for 1-2 counts, hold at top with glutes back underneath your hips and squeeze for 1 second, lower down with control for 3-5 seconds

Bicep Curls:

Fast on the way up for 1-2 counts, hold at top contraction for 1 second, lower down with control for 3-5 seconds

Slowing down your reps during your workout will increase the use of your muscles, as opposed to using momentum as we sometimes do when we move faster.

Practice these exercises 2-3 times a week for 3 weeks prior to progressing.