Strength increases in two phases – neurological and structural. The latter takes longer to see - some workouts lead to quick results - but the former has an immediate effect. “You can feel stronger the next training session,” Ritter adds, because the body is always looking to use more motor units, which are motor neuron and the skeletal muscle fibers.
Detrained people usually start with bodyweight strength exercises to get results early on because the intensity is much greater, Ritter says. “You can make such exercises pretty hard.” Another benefit of not using weights is that you have a bigger range of motion, greater variety and more movement control.