How Do I Improve My Strength?
Foundations:
Level 1:
Schedule 10 minutes, 2 times per week to complete your foundations strength exercises. Do 8 repetitions for 1 set with minimal weight.
Level 2:
Gradually build up to 15 repetitions for 2 sets.
Level 3:
Increase the intensity by adding ankle weights and increasing dumbbell weight.
Level 4:
Increase frequency to 4 times per week. Split up the upper body and lower body exercises and perform them on alternate days. Perform abdominal exercises every time.
Beginner:
Level 1:
Schedule 10 minutes, 2 times per week to complete your beginner strength exercises. Do 8 repetitions for 1 set with minimal weight.
Level 2:
Gradually build up to 15 repetitions for 3 sets.
Level 3:
Increase the intensity by adding weight to the Circuit Machines, increasing your Fitness Band color to a higher resistance and increasing Dumbbell weight.
Level 4:
Increase frequency to 4 times per week. Split up the upper body and lower body exercises and perform them on alternate days. Perform abdominal exercises every time.
Intermediate:
Level 1:
Schedule 30 minutes, 2 times per week to complete your intermediate strength exercises. Do 12-20 repetitions for 2 sets and work muscle to exhaustion.
Level 2:
Gradually build up to 3 sets.
Level 3:
Increase the intensity by adding weight to Circuit Machines, Cable Cross, Ankle Weights and Dumbbells. Incorporate Stability Balls into your routine.
Level 4:
Increase frequency to 4 times per week. Split up the upper body and lower body exercises and perform them on alternate days. Perform abdominal exercises every time.
Advanced:
Level 1:
Schedule 1 hour, 3 times per week to complete your advanced strength exercises. Do 12-20 repetitions for 3 sets and work muscle to exhaustion.
Level 2:
Gradually build up to 4 sets. Split upper body into Push and Pull days.
Level 3:
Increase the intensity by adding weight to Circuit Machines, Cable Cross, Ankle Weights and Dumbbells. Incorporate more complex Stability Ball exercises into your routine.
Level 4:
Increase frequency to 4-6 times per week. Split up the upper body push, upper body pull and lower body exercises. Perform them on alternate days and always do abdominal exercises.
