Strength

Do 6-10 exercises. 2-4 for the lower body and 4-6 for the upper body.
Select a weight that allows you to perform 8-12 repetitions. Once you can do 12
repetitions, you can increase the weight by 5% for the next training session.
Train with high intensity, that is, try to reach the point of momentary muscular failure
in each exercise.
Perform each repetition correctly and slowly. The positive phase (raising the weight)
should last 2-4 seconds, and the negative phase (lowering the weight) should
last 4-6 seconds.
Avoid fast and jerky movements, because they are dangerous and unproductive.
Isolate the muscle to be trained as much as possible, and avoid any help by swinging,
twisting, or squirming movements.
Try to increase the number of repetitions and/or the weight. Make sure, however,
that each repetition is always performed correctly and with full range of motion.
Train 1-3 times a week. Once you have doubled your inital strength or if you can’t make
any progress, increase your resting period between workouts.
Rest at least 48 hours between workouts.
Pay attention to and keep track of your training results. Write down the date, number of
repetitions, weight, and total workout time.
Change your workout porgram every 2-3 months. You may make an appointment with
a fitness instructor at any time. We will gladly advise you.