The Ugly Truth About Getting Strong
Let’s be real: getting strong sucks. It’s hard. It’s uncomfortable. And worst of all—it’s slow. Strength doesn’t come from doing what feels good. It comes from doing what’s uncomfortable, consistently, over time.
You don’t get strong overnight. It never happens as fast as we want. Most of the time, we don’t even realize it’s happening while we’re in it. But here’s the truth: it’s not about fancy exercises or wild training methods. It’s about doing the mundane things, over and over again. Moving well, under control, under tension. Increasing the load, little by little. That’s the process. That’s the formula.
Why Most People Stay Weak
Fitness is hard. It’s always easier to stay under the covers in your warm bed than to drag yourself into a cold gym. But we weren’t built for comfort. Our bodies weren’t made to be stagnant. And yet, society has fully embraced that stagnation.
Today, strength is uncommon. Eating whole foods and exercising daily is seen as extreme. People call it “being on a diet” when really, it’s just what we were supposed to do all along.
Start Slow. Stay Consistent.
The beginning is always the hardest part. When you’re just starting out, progress feels slow, sometimes invisible. But the key is to keep showing up. Day by day, rep by rep, it adds up.
When new members begin our On Ramp program, I emphasize three foundational principles:
- Move well.
- Move well consistently.
- Then—and only then—add load and intensity.
It’s a progression for a reason. If we can’t move well, we can’t move well consistently. And if we can’t do that, we have no business adding heavy weight or intensity.
This approach isn’t just about building strength—it’s about staying healthy, avoiding injury, and setting yourself up for long-term success in the gym.
For beginners, the truth is simple: any external resistance can make you stronger, especially when you’re moving through unfamiliar ranges of motion. Your body will adapt quickly to the new demands—if you’re moving with intention and control.
Master the basics first. Strength will follow.
Ever heard of the story of Milo of Croton? He was a Greek wrestler who began training by carrying a newborn calf every day. As the calf grew, so did Milo’s strength. Eventually, he was said to carry a full-grown bull. Whether it’s myth or metaphor, the message holds: small, consistent efforts build massive strength over time.
The Reality of Strength Gains
Forget the hype. The truth is, with focused strength training:
- New lifters can expect to gain around 2 to 2.5 pounds of muscle in the FIRST month, then it’s a dramatic drop off.
- After 2–3 months, progress slows significantly.
- Men may gain 0.5–1 pound of muscle per month.
- Women may gain around 0.5 pounds per month.
- Men may gain 0.5–1 pound of muscle per month.
That doesn’t sound like much, does it? Because it’s not. Real strength is built slowly—painfully slowly—and that’s why it requires consistency and lifestyle commitment.
Farmer Strong Is Real
“Farmer strong” isn’t a gimmick. Farmers don’t train with barbells. They don’t max out on lifts. But they’re some of the strongest people you’ll meet.
Why? Because they move heavy loads, awkward objects, and carry weight in all directions—all day, every day. Feed buckets. Hay bales. Wheelbarrows. Over the years, this repeated physical strain adds up to real-world strength.
It’s About Volume, Not Just Intensity
At CrossFit 8 Mile, we don’t chase max lifts just to post on Instagram. We focus on optimal training, not maximal. Why? Because progress comes from accumulated load—the total volume moved across sets and reps, not just from chasing PRs.
That’s why we encourage small jumps between weightlifting sets. Not huge leaps. Accumulate volume. Build resilience.
There’s a difference between training to be the fittest version of yourself and training to be the strongest at all costs. If your goal is balanced fitness—strength, endurance, longevity—we train for that. If you want to chase maximal lifts at any cost, you need a different plan entirely.
Master the Mundane
It’s not sexy to perfect your squat or to do hundreds of kettlebell swings. But mastering the mundane is what builds lifetime fitness, not just a short-term summer body.
People are shocked by the kettlebell work I can do now, but here’s the truth: I’ve done thousands of swings over the years. A 53-pound kettlebell is cardio for me now. That’s not because I’m the strongest I’ve ever been—it’s because I’ve accumulated so many reps that the weight is no longer a challenge.
Final Truth
If you want to get stronger, there’s no hack. No shortcut. Just time, consistency, effort, and patience. That’s it.
Do the work. Master the mundane. And watch your strength grow—slowly, steadily, and surely.
Nick Carignan
CrossFit 8 Mile
