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How fast can you gain strength?

This is an excerpt from Individualized Training by Tom Sheppard.

Rate of Strength Gain

Now that we know about the factors that contribute to improving our strength the next logical question becomes, “So how fast can I expect to gain strength?”

With strength, this can be difficult because it is so multifactorial; we have muscle/weight gain, neurological factors, desensitization of inhibitory factors, technical improvements, and even confidence all playing a role in the outcome.

With the guidelines that follow, I am referring to strength gain achieved independently of muscle gain (which could be argued is not “true” strength gain) and independently of beginner gains, which are achieved via rapid motor learning and skill acquisition. So, this is looking at the potential rate of gain, assuming that the lifter is not gaining muscle at a meaningful rate and is already reasonably technically proficient at the lift we are aiming to improve (table 2.7).

The first thing to note here is that the rate of gain is denoted per workout. That is because strength gains have a strong neurological component; training a lift more frequently will (or really should) lead to a faster rate of progression. This is why, for example, during peaking phases, strength athletes will perform their main lifts more regularly. Higher frequency is a way to accelerate strength gain in the short-term, but that can’t be maintained because eventually there will be structural limitations that need to be improved to facilitate a higher performance level. Let’s look at some examples.

Say we have a beginner lifter who has an initial back squat 1RM of 135 lb. Based on table 2.7, they could expect to gain 1.5 to 4 lb to their 1RM per workout. For this lifter, following a linear periodization scheme is completely reasonable because it is possible for them to progress at a rate that matches the minimal amount of load that can be added to the bar (2.5 lb for most of us).

Now let’s say we have an intermediate lifter who is approaching a double bodyweight back squat with 375 lb at 200 lb bodyweight. They can gain a possible 1.8 to 2.7 lb per workout on their 1RM. So, if this lifter has the goal of hitting a double bodyweight (400 lb) back squat, this could possibly be achieved in a well-structured 12- to 16-week training cycle, where the back squat is performed once a week.

When it comes to advanced athletes, it becomes a little more complicated (read: depressing). Advanced athletes must truly work hard just to maintain their performance level and get back to where they were at the previous peak. Their performance level can become so finely balanced that they can seemingly do everything right and potentially regress, never mind progress.

A great meta-analysis done by Steele and colleagues (2021) of Open Powerlifting (a database pooling all the data from sanctioned powerlifting meets worldwide) showed that after the first 2 years, competitive powerlifters improved their total (the combination of their best back squat, bench press, and deadlift performed at that competition) by 2% per year. This was provided they stayed in the same weight category, which helped to control for significant muscle gain affecting the results. Now, these lifters were not even all advanced lifters; they were just competitive powerlifters who we can assume are a bit more serious than the average lifter. So, if 2% per year is the average here across all experience levels, you can imagine how low a realistic rate of gain per year for an advanced lifter may be, never mind per workout. Sorry, everyone.

More Excerpts From Individualized Training

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