Expert explains simplified approach to building physical strength

Building strength does not have to be complicated. Fitness advice often gets lost in a maze of workout splits and supplements, but real progress comes from getting the basics right.

On Tuesday, Raj Ganpath, a Chennai-based fitness trainer with 18 years of experience and founder of the Slow Burn Method, shared the essential requirements for building strength via Instagram.

The head coach at Quad Fitness highlights, “Getting stronger is actually no big deal. People tend to complicate it, but in reality, it is very, very simple. In fact, these three things are responsible for more than 90 percent of your results. And these are the only things you need to do.”

Strength training

The trainer recommends training at least three to five times a week.

• “Strength train three to five days a week. What equipment you use, how many reps you do, none of these things matters. The only thing that truly matters is that you show up consistently week after week, lift some weight, stimulate and strengthen your muscles. Do this, and there is no chance that your body doesn't respond.”

Sufficient protein

Fuelling muscles with adequate protein is the second vital component.

• Aim for approximately 1.5 grams of protein per kilogram of body weight.
• For an 80kg individual, this equals 100 to 140 grams daily.
• Source and timing are secondary to meeting the total daily target.

Adequate sleep

“You need to sleep seven to eight hours every day. Why? The lifting will stimulate your muscles. The protein will nourish your body. Sleep is what aids recovery. Sleep is what connects all of this and makes you truly stronger,” explains the coach.

Please Note: This information is for educational purposes only and does not count as professional advice.