Head of Data Science at Fitbod
What Do “Strength Progress” or “Strength Gains” Mean?
Strength progression is the primary measure of progress in lifting heavier weights over time.
Data-Driven Insights: What We Learned from 840,000 Fitbod Users
To create a clear benchmark for strength training progress, we analyzed workout data from 840,000 Fitbod users. We focused on four main lifting exercises:
- Lat Pulldown
- Barbell Bench Press
- Back Squat
- Deadlift
Over the span of three years, we collected more than 10.5 million exercise logs, allowing us to analyze long-term strength progress across various different fitness levels using 1RM as our primary metric for tracking progress.
How Long Do Strength Gains Take to Occur?
4 Weeks: Rapid Gains
For most beginners, strength gains come quickly within the first few weeks. Typically, a lifter starting with a 1RM of around 110 lbs can expect to increase that to 140 lbs within 20 weeks, a 27% increase in strength in just five months!
Here’s why beginners make such rapid progress:
- Improved coordination: Your muscles start to work together more seamlessly, individually and with each other.
- Neuromuscular adaptation: Your nervous system will become more efficient at activating muscles in the correct sequence.
- Motor unit recruitment: Your body learns to activate more motor units including nerve cells and muscle fibers.
12 Weeks: Slowing Progress, Muscle Growth and Recovery
Between weeks 12 and 20, progress slows down significantly. The rapid gains taper off, and now the focus shifts to hypertrophy, or muscle growth, and connective tissue strengthening. At this point, most lifters will see an average gain of around 3.14% in their 1RM. The focus begins to shift to improving muscle strength and growth rather than just increasing the weight lifted.
6 Months to 1 Year: Strength Gains Slow
At around six months, gains start to slow but they are still happening. Advanced lifters may only see small percentage improvements year over year, but these gains are a sign of real progress as you continue to increase strength in a specific muscle group or exercise. At this stage, progress is usually in the single-digit percentage range, and focusing on recovery, nutrition, and progressive overload becomes more crucial than ever.
What the Data Tells Us On The Progression Curve
For all four exercises: Lat Pulldown, Barbell Bench Press, Back Squat, and Deadlift, the data shows a similar progression curve:
- Beginners experience rapid increases in strength during the first few weeks to months.
- Intermediate lifters start seeing slower gains as the focus shifts toward muscle growth.
- Progress for advanced lifters starts to slow and adjustments need to be made in order to continue improving.
How to Track Your Strength Training Progress
To keep track of your strength progression, open the Fitbod app and view your exercise history. You’ll see a personal progress curve for each exercise, similar to this:
Tracking your 1RM over time is one of the most effective ways to measure strength gains. By monitoring your progress, you can spot patterns and make adjustments to your routine when necessary.
Hit a Frustrating Plateau? Here’s What to Do
Everyone eventually hits a plateau in their training. If you’ve hit a wall after your beginner gains, it’s time to adjust your workout routine. Here are some ways Fitbod can help you break through:
- mStrength™ technology ensures strength gains across all rep ranges and exercises, enabling us to keep things fresh with more varied exercises each week.
- Exercise variety: We introduce new exercises to your routine, which challenges different muscle groups and helps prevent plateaus.
- Progressive overload: We recommend you lift heavier weights gradually, ensuring you’re always pushing your limits.
Advanced Tips for Maximizing Strength Gains
To truly maximize strength gains, you must also:
- Prioritize recovery: Adequate rest is essential for muscle repair and growth.
- Improve sleep quality: Sleep plays a key role in muscle recovery and growth hormone release.
- Optimize nutrition: Proper nutrition fuels your body and supports muscle repair and growth.
Managing Your Expectations: When Gains Slow Down
After you’ve exhausted your beginner gains, and the number start to slow, it’s important to level set your expectations. Double-digit increases in strength will become less common, and instead, Fitbod will focus on calibrating your training routine in order to continue progressing. Progress is not always linear, but with the right strategies baked into Fitbod’s technology, you can keep building strength for the long term.
Understanding a realistic timeline of strength progression and making the necessary adjustments along the way will always ensure continued success in your training.
About the Author
Thiago Marzagão is Head of Data Science at Fitbod, where he combines data science with exercise science to help create smarter, more effective, and more personalized workouts. He has a Ph.D. from the Ohio State University and peer-reviewed publications in top econometrics journals. He is a former professor of statistics and machine learning and lectured at public and private universities. Reach out to Thiago at [email protected]
