Now this doesn't just mean in the basic barbell lifts and I also don't mean as a powerlifting or weightlifting competitor.
I am talking about being able to apply a LOT of force in any direction with on arm/leg or two arms/legs to meet any need. In that regard, stronger is better, always.
There are lots of reasons people want to get strong. For example, when I was in my teens and 20's I wanted to get strong to look better at the beach. Now in my 40's I want to be strong to be able to do stuff without tons of pain, even though I don't really enjoy moving furniture, it's nice to be the guy that my friends think of first to help them. I remember watching a video of an elderly man doing a barbell snatch with about 150lbs, I thought to myself, I want to be able to do that when I get to that age!
It WON'T happen unless I'm strong!
Most normal human movement can be broken into these 4 categories and you need to be strong in all of those movements.
- Lower body pressing - squat, lunge etc
- Upper body pressing - push ups, overhead press etc
- Lower body pulling - deadlifts, good mornings etc
- Upper body pulling - Rows, pull ups etc
Here are a few tips to make your strength training sessions more effective.
Tip #1: Apply awesome technique - this one may seem like a no brainer but it needs to be mentioned over and over. Make sure you know how to do the lift correctly and that you're progressing properly to ensure safety and effectiveness.
Tip #2: Lift HEAVY - when your technique is good then you need to apply a good amount of load, if you’re supposed to do 10 reps of bench that day, then use enough weight that you can lift 10 reps but not 11.
Tip #3: Use full range of motion - squat all the way down (not ass to grass but a little below parallel), make sure the bar touches your chest on bench and straighten your arms on the way up. Get your chin over the bar on your chin ups and lower all the way down. Not doing so can mess with your mobility and get you hurt.
Tip #4: Be Consistent - You need to strength train 2 to 4 times a week using the above movements. Variety is the spice of life, but to develop strength you need to keep at it. Use the same movements for 4-6 weeks then switch them up.