Building a Balanced Exercise Routine (Part Two)

Once the basic structure is in place, the next step is understanding volume and frequency. This is where many people either do too much or stay too vague. Clear parameters keep training productive without overcomplicating it.

Changing sets, reps, and resistance changes how the body adapts., but, it's important to know that there is no single correct setup. The right choice depends on your goal.

• General muscle fitness. Use 1 to 2 sets of 8 to 15 repetitions with moderate resistance.

• Muscular endurance. Use 2 to 3 sets of 12 or more repetitions with lighter resistance. This supports sustained effort over time.

• Muscle size focus. Use 3 to 6 sets of 6 to 12 repetitions with heavier resistance. Total volume matters here.

• Max strength focus. Use 2 to 6 sets of very low repetitions with heavier than usual weight. Rest between sets becomes more important.

You do not need to chase all of these goals at once. Pick one focus and train accordingly.

Frequency matters just as much as intensity.

These ranges support progress while allowing recovery:

• Cardiovascular work. 2 to 3 sessions per week

• Balance work. 3 or more days per week

• Strength training. 2 to 3 sessions per week

• Flexibility work. 4 to 7 days per week

• Rest. 1 to 2 days per week

Rest days are part of training. They allow the body to recover and adapt.

This structure is built into FarmFit programming so members do not have to guess. Short workouts. Clear parameters. Balanced weekly plans.

If you are not a member yet, you can explore and compare our memberships to see which level fits your current routine.

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