Resistance in strength-based endurance training classes uses which scheme?

• A. 5-10 reps, 1-2 sets, 1-2 seconds hold
• B. 12-20 reps, 1-3 sets, slow tempo
• C. 1 rep, 1-3 sets, 30 second hold
• D. 20-30 reps, 2-4 sets

Answer: (A)

Endurance in strength-focused classes relies on sustaining effort with lighter resistance and a manageable number of repetitions. The best fit is performing about five to ten repetitions per movement, in one to two sets, with a brief one- to two-second hold at the peak of the motion. This setup keeps the muscles under tension long enough to build endurance without pushing toward maximal strength or causing excessive fatigue that would slow the class. It also supports steady technique and safe pacing in a group setting. Schemes with very high reps or many sets, or long holds, shift emphasis toward different aims (more time under tension or maximal endurance fatigue), while very few reps or a long hold can underload endurance development.