If you are already training and have not seen results, perhaps you are not doing the right training for you; In this case, you have to make adjustments to have better adaptations. Power up your training once and for all.

If you like running and have been struggling to increase your pace or need to slightly increase your sprint speed for the final shot, strength training is your solution, and athletes in other sports will also benefit from strength/weight training.

Combining resistance exercises, such as running, with a strength training program, will provide the best stimulation to your muscles, bringing you better results in terms of speed and resistance.

The exercises that benefit you the most are the multi-joint compounds, such as squats, deadlifts. Exercises like lunges, step-ups are a great way to increase your strength. Combining them with exercises focusing on a specific muscle, such as the quadriceps: leg extension; and you’ll start noticing the results quickly. Do isometric exercises, such as planks, to strengthen the rectus abdominis.

There are many ways to improve oxygen utilization and oxidize more fat as a source of energy. Strength training also helps you lose more fat because your hormonal environment improves a lot and speeds up your metabolism.

If you have less fat and more muscle, you will be lighter and faster, so give strength to your training.

Understand that proper weight training will not make you heavier; it will improve your body composition. With the proper training protocol and a good diet, you will not gain more weight.