THE STRENGTH PLAN
Workout schedule Do the strength moves twice a week, using more reps on one day (to help build muscle strength and endurance) and fewer reps on the second day (to really boost muscle strength), taking at least one day off between sessions, according to the set, rep and weight guidelines below.

Warm-up Do a few minutes of easy walking to elevate your heart rate before you perform the strength moves.

Cool-down Follow the strength workout with the stretch moves on page 168. Hold each stretch for 30 seconds without bouncing. Repeat 3-5 times.

Sets, rep & weight guidelines by ability level
Level 1: Never strength trained
Level 2: Consistently trained for at least 3 months
Level 3: Consistently trained for 6 months or more

SQUAT
Ability level: 1
Sets: 2
Reps: 15-25
Weight: Body wt.

Ability level: 2
Sets: 2-3
Reps: 15-25
Weight: 8-15 lbs.

Ability level: 3
Sets: 3
Reps: 15-25
Weight: 12-20 lbs.

WALKING LUNGE Ability level: 1
Sets: 2
Reps: 10-15
Weight: Body wt.

Ability level: 2
Sets: 2-3
Reps: 15-20
Weight: 5-10 lbs.

Ability level: 3
Sets: 3
Reps: 15-25
Weight: 10-24 lbs.

AB CRUNCH Ability level: 1
Sets: 2
Reps: 25-30
Weight: Body wt.

Ability level: 2
Sets: 3
Reps: 30-50
Weight: Body wt.

Ability level: 3
Sets: 3
Reps: 40-50
Weight: Body wt.

CHEST PRESS Ability level: 1
Sets: 2
Reps: 10-15
Weight: 8-10 lbs

Ability level: 2
Sets: 2-3
Reps: 12-20
Weight: 10-15 lbs.

Ability level: 3
Sets: 3
Reps: 12-20
Weight: 12-20 lbs.

BENT-OVER DUMBBELL ROW Ability level: 1
Sets: 2
Reps: 15-25
Weight: 5-10 lbs.

Ability level: 2
Sets: 2-3
Reps: 15-20
Weight: 10-15 lbs.

Ability level: 3
Sets: 3
Reps: 15-20
Weight: 12-20 lbs.

Note On your second day of strength training, use the same number of sets, as above, decreasing reps to 8-12 per set, but increasing the weight and performing each rep slowly (4 counts in each direction) to fatigue muscles by final rep.