The Best Strength-Increasing Routines

Endurance Strength

• Endurance strength refers to your ability to sustain strength over a period of time. This is an ideal strength routine for most beginners, because it involves performing exercises at a moderate intensity while learning the movement. In circuit training, you improve endurance strength by performing a series of exercises -- usually between five and 10 -- that train different movement patterns without resting between exercises. You perform each exercise for 15 to 45 seconds with a resistance range between 40 and 60 percent of maximum exertion. This method sustains your heart rate at a level similar to traditional cardio activities. For example, perform 30 seconds of the following exercises without rest in between: kettlebell deadlifts, pushups, decline pullups, body-weight squats, dumbbell stepups and dumbbell shoulder presses. Rest for less than 60 seconds between circuits, and repeat the pattern two more times.

Vertical Loading

• Vertical loading is a progressive routine whereby you increase the resistance with every set while decreasing the number of repetitions. It's also commonly known as the pyramid system. You start with 10 to 12 reps of an exercise with a light load. You add to the load until you can only perform one or two reps, which can be achieved after four to six sets. For example, perform 12 reps of bench press with a barbell and rest for less than 30 seconds. In the second set, add a bit more weight and perform 10 reps. Repeat this pattern until you can only do one or two reps without injury in the final set. Vertical loading is ideal for those who want to increase strength and muscle mass at the same time.

Power Endurance

• While power is strength with speed, power endurance is sustaining multiple reps of power movements over a period of time. Many sports and activities require short bursts of power alternating with longer periods of low-intensity exercise -- for example, soccer, basketball and boxing. Power endurance can be trained with high-intensity interval training, in which you perform a strength exercise followed by a power exercise that mimics the same movement pattern. For example, do 20 seconds of standing cable chest press and 10 seconds of heavy medicine ball chest pass without rest in between. Rest for less than 10 seconds and repeat the exercises two or three more times. You can adjust the time and exercise intensity to suit your fitness level.

Considerations

• Before you do any strength training, always warm up your body thoroughly by perform dynamic stretching to increase muscle elasticity and neural stimulation to your muscles. This method involves moving your muscles and joints within their full range of motion repetitively, as opposed to static stretching, which is holding a muscle stretch for a period of time. According to a 2005 study published in the "Journal of Strength and Conditioning Research," subjects who performed dynamic stretching prior to strength training increased their strength, while those who did static stretching showed no strength gain. Save static stretching for after your workout.