Building Strength

Objective: Build muscular strength by progressively increasing damper settings and lowering repetitions.

Note: Establish Benchmarks before beginning training plan. Use these to guide your progress and to retest at the end of training cycle. Each workout should be repeated at least 3 times per week. The concentric loading of the StrengthErg reduces muscle soreness and accelerates recovery, allowing you to train more frequently without overtraining. Begin every session with light cardio as a warm-up and finish with stretching as a cooldown.

Weeks 1–2: Foundation Phase

Exercise	Sets	Reps	Damper	Rest between sets
Leg Press	4	8	6–8	90 seconds
Seated Row	4	8	2–3	90 seconds
Chest Press	4	8	2–3	90 seconds

Weeks 3–4: Progression Phase

Exercise	Sets	Reps	Damper	Rest
Leg Press	5	6	6–8	90 seconds
Seated Row	5	6	2–3	90 seconds
Chest Press	5	6	2–3	90 seconds

Weeks 5–6: Power Phase

Exercise	Sets	Reps	Damper	Rest
Leg Press	6	4	8–10	2 minutes
Seated Row	6	4	4–5	2 minutes
Chest Press	6	4	4–5	2 minutes

Weeks 7–8: Peak Strength

Exercise	Sets	Reps	Damper	Rest
Leg Press	7	3	8–10	3 minutes
Seated Row	7	3	4–5	3 minutes
Chest Press	7	3	4–5	3 minutes