How many times have you been told to do more reps, or lift heavier? It’s hard to know how much weight is appropriate for your own strength level. There is a trick that will instantly get you stronger: use the same weight and more reps! Studies show that using lighter weights with higher repetitions can be just as effective in building muscle as using heavyweights. The key behind this technique is gradual progression- by increasing the number of reps each week, your muscles are constantly challenged and grow stronger. This means getting stronger quickly without any risk of injury due to overuse!  To start out, try doing 10-12 repetitions with 55% of your body weight on day one (using a machine).

When it comes to strength training, the saying “no pain, no gain” couldn’t be more accurate. However, not all exercises are created equal for different muscle groups. The one that is most often neglected is the back muscles which can make your core weaker and cause lower back pain. For a quick fix, try this: Lie face down on an exercise mat with your arms extended straight out in front of you and palms flat against the mat; then slowly lift your head up so that only your upper body and shoulders are off of the ground. Pause for five seconds before lowering yourself back down to the start position. Repeat 10 times and do 3 sets each day for 2 weeks or until you feel stronger!