Improving Capacity is best done through a process called progressive overload.

Progressive overload is essentially doing more every time you do a task.

One week if you run one mile the next time you'd go 1.1 or 1.2 or trying to do the same distance in a smaller timeframe.

In strength training you progress through load, reps, and sets.

you add more weight, add more reps, or add more sets

tracking your progress is a good way to make sure you don't do the same thing over and over and over again. We see people do this all the time where they never progress and do the same thing every time they go.