The ABCD of Strength

We all know the „get strong“ narrative. Maybe you wand to aim for hypertrophy, chase six-pack abs, transforming your physique or you just want to be stronger and healthier. Strength is different from building muscles and for your health and longevity strength is more powerful than hypertrophy.

But what is the best path to getting stronger? Let’s use the ABCD framework and talk about how I use it for my strength training.

Activity: Consistency is king. One strength training session per week is the bare minimum. But aiming for two or three times a week is your sweet spot. Track your training sessions (on paper, app or spreadsheet) and make it a rule to exercise at certain times.

Better Results: Fancy gym machines are not necessary. An easy way to see results is picking a few exercises, such as pushups, pull-ups, squads and do as many of these as you can. You should see an improvement over time. Personally I follow an adjusted version of the Recommended Routine. Seeing progress means adding an additional rep or moving to the next progression. These small victories will fuel your motivation.

Causal Results: Strength isn’t just about aesthetics, it’s about health. Studies show a powerful link between grip strength and longevity. Stronger grip translates to a stronger you, a healthier you, a you who might even delay the onset of Alzheimer’s. Invest a few bucks in a thingy called a dynamometer to measure your strength frequently. Here you will start to see results that really matter.

Destination: Strength is for Life, Not for Likes. Winning a bodybuilding competition might not be your ultimate goal. What you truly want is to live a long, healthy, vibrant life. Strength is a tool that helps you get there. So measure your grip strength and use a table such as this one to figure out where you stand relative to others. And if you want you can even calculate the impact of higher grip strength on mortality following for example this paper.

So, focus on the bigger picture. If your grip strength is in the top tier for your age group, you’re on the right track. The ABCD of strength isn’t about perfection, it’s about progress. It’s about incorporating strength training into your life in a way that feels good, that yields results, and that contributes to your overall well-being.