For healthy adults, certain types of weight training—like lifting moderate weights quickly or doing Olympic lifts—can help improve how fast and powerful your muscles work, according to research reviews.

Lifting heavy weights at least twice a week, doing full movements for a few sets each time, and doing it early in your workout can help healthy adults get stronger compared to not exercising or doing other types of training.

Lifting heavy weights with longer breaks between sets helps build muscle strength better than lifting lighter weights with shorter breaks, especially for guys who already work out.

Lifting heavy weights until you can't lift anymore makes young male athletes much stronger than lifting light weights over 8 weeks, even if both make muscles grow about the same size.

When trained men lift heavy weights using certain training styles, they spend more time under tension and generate more force per rep than with other styles, which might help them get stronger.

Lifting heavy weights fewer times, three days a week for a month, helps young active men build more muscle and get stronger than lifting lighter weights many times.