Hello! There are a lot of ways you can advance a strength training program! In fact, to see more results you need to change it up every few weeks so that your body has to keep working and adjusting. To start, slowly increase the weight that you are lifting. So for example if you are lifting 10# for ...

A lot of the time it's not necessarily an issue of not enough strength, but rather an issue of strength or flexibility imbalance. Most people (not necessarily you, but most), focus more on the big muscle groups and less on the stabilizers (i.e. rhomboids, traps). This often leads to imbalance and th...