Students improve strength by using higher resistance, multi-joint movements, leading to an increase in lean muscle mass and stronger bones. Expect heavy weights, low reps, and slower movements.

Students improve hypertrophy, sometimes referred to as toning, by performing high tension movements to produce a burning sensation. Expect moderate weights, moderate reps, and prolonged muscle tension.

Students improve endurance by performing prolonged movements, building the ability to resist fatigue. This aids in reducing the risk of injury and leads to an increased resilience to exercise fatigue. Expect lighter weights, higher reps, and prolonged movements.

Students improve power by performing high speed movements against light resistance or using bodyweight. Quick intervals at a high intensity that will increase the heart rate and also improve cardiovascular endurance.