When planning your strengthening training, please note the following order:

1. Increase the frequency
2. Increase the duration
3. Increase the intensity

The following rules must be observed:

• The stress density (the ratio between load and recovery per exercise) is what counts
• Every time you train, pay attention to the proper ratio of intensity and load count
• Train continuously
• Do not make your training too uniform
• Recognize plateaus / overtraining