Focus on compound lifts: squat, deadlift, bench press, overhead press, rows, pull-ups
Train with progressive overload
Use low to moderate reps for strength work
Lift heavy with proper form
Increase weight gradually
Track your workouts
Rest enough between sets
Train each muscle group consistently
Prioritize recovery days
Sleep 7 to 9 hours per night
Eat enough calories
Consume enough protein
Stay hydrated
Warm up before lifting
Use full range of motion
Strengthen weak points
Avoid training to failure too often
Maintain good technique
Be consistent over time
Reduce unnecessary cardio if it affects recovery
Manage stress
Deload when needed
Work with a coach if possible