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Tip #3: More Reps for Endurance. Strength and endurance can be developed by performing the highest number of repetitions of an exercise using a weight that represents approximately 40 percent to 65 percent of your maximum weight threshold.
Build muscle with strength training. Perform strength-training exercises three to four days per week. Split your days by working your legs and core one day, chest and triceps together and your back and biceps a separate day. Choose six to 10 exercises each strength-training day.