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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.
Your workouts should include at least two days of strength training and at least 3 days of cardio, but up to 5 days of cardio if your goal is weight loss. Strength training workouts can include the following; weights-either free or machines, TRX, Pilates, and resistance tubing.