Building strength doesn’t have to be complicated. While fitness advice often gets lost in a maze of workout splits, fancy equipment, and supplements, the truth is far simpler – real progress comes from getting the basics right. If you focus on a few key fundamentals and stay consistent, you can build strength effectively without overthinking the process or chasing shortcuts.
Chennai-based fitness trainer Raj Ganpath, who brings 18 years of experience and is the founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy, has outlined the only three things you need to build strength – breaking down the process into its most essential basics.
In an Instagram video shared on March 31, the fitness trainer highlights, “Getting stronger is actually no big deal. People tend to complicate it, but in reality, it is very, very simple. In fact, these three things are responsible for more than 90 percent of your results. And these are the only things you need to do.”
Strength training
Raj recommends strength training at least three to five times a week, emphasising that consistency matters far more than the type of equipment you use or the number of reps you perform. What truly counts is showing up regularly, challenging your muscles, and building strength over time.
He explains, “Strength train three to five days a week. What equipment you use, how many reps you do, none of these things matters. The only thing that truly matters is that you show up consistently week after week, lift some weight, stimulate and strengthen your muscles. Do this, and there is no chance that your body doesn’t respond.”
Sufficient protein
The next key component of building strength is fuelling your muscles with an adequate amount of protein. Ideally, your intake should be around 1.5 grams per kilogram of body weight. The source of protein and timing are less important – what truly matters is consistently meeting your daily protein target to support muscle growth and recovery.
Raj highlights, “You need about 1.5 grams of protein per kilo of your body weight. It need not be exact. If you weigh about 80 kilos, you’re looking at somewhere around 100 to 140 grams of protein. Where exactly you get this protein from doesn’t matter. When exactly you consume this protein doesn’t matter. The only thing that matters is that you get sufficient protein regularly on a daily basis.”
Adequate sleep
The third and final factor on the fitness trainer’s list is adequate sleep. He recommends getting at least seven to eight hours each night, emphasising that while strength training stimulates muscle growth and protein provides the necessary fuel, it is during sleep that the body repairs, rebuilds, and truly recovers.
Raj explains, “You need to sleep seven to eight hours every day. Why? The lifting will stimulate your muscles. The protein will nourish your body. Sleep is what aids recovery. Sleep is what connects all of this and makes you truly stronger. So, do what it takes. Take a nap. Go to bed early. Wake up late, but get your seven to eight hours of sleep.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
