Place plastic inside the T-shirt to protect the back from paint. Protect your work surface with plastic and lay out the T-shirt as evenly as possible. Print "I'm strong" from our PDF and place it inside the T-shirt. Heat the glue gun (use a low temperature) and trace the text from the print-out, which can be seen through the fabric, in hot glue. Trace with round movements. Let cool. Next, pull small pieces off a sponge, making it uneven, and "sponge" paint onto the T-shirt (both on and outside of the hot glue). Let the paint dry according to the instructions. Last, pull off the hot glue and fix the paint with an iron.