Strength
Build muscle and get stronger with a system, not guesswork.
Work against resistance
Strength training means working against resistance, whether that's a barbell, dumbbells, bands, or your own bodyweight, with the goal of getting stronger and building muscle over time.
Progressive overload is the engine
Your body only has a reason to adapt if you keep asking it for slightly more than it's used to, whether that's more weight, more reps, more sets, or better control through the same range of motion. Without that, you plateau no matter how hard each individual session feels.
Compounds first, isolation second
Compound movements (squats, deadlifts, presses, rows, pull-ups) form the backbone of most effective programs because they train multiple muscle groups at once and carry over to real-world strength. Isolation work has a place too, especially for addressing weak points or working around an injury.
Frequency
Most people do well training each major muscle group two to three times a week.
Rep ranges
Lower reps with heavier loads for maximal strength, moderate reps for a mix of size and strength, higher reps for muscular endurance.
Splits
There's no single correct split. Push/pull/legs, upper/lower, and full body all work when the volume and frequency are right for the person doing them.