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Constant Load
Strength enduranceLevel : Year 10
Endurance / Hypertrophy / Strength / Power
Endurance
5/5
Hypertrophy
3/5
Strength
2/5
Power
1/5
Parameters
- Sets
- 4
- Reps
- 15-20
- Intensity
- 50-60%
- Rest
- 1min
Principle
Maintain a fixed load throughout the exercise. Two options: Option 1 (high volume) 4×20 reps at 50% with a focus on muscular endurance. Option 2 (moderate intensity) 4×15 reps at 60% for transitioning to strength-endurance.
Benefits
- Simple and accessible method
- Ideal for beginners
- Good base for toning and muscle definition
Practical Example
Option 1 — 4 sets × 20 reps at 50% of max, 1min rest. Option 2 — 4 sets × 15 reps at 60% of max, 1min rest.
Safety Tips
A foundational method accessible to all levels. Control the movement tempo carefully (1-2s up, 1-2s down).
