The S+ Exercise Program
When you begin the S+ exercise program, you’ll understand that it’s based on some very straightforward principles. For instance, you only need to do four basic exercises with your arms and legs: pulling, pushing bending and unbending.
It’s as simple as that.
Each private session lasts about 20 minutes, and each time you will stimulate muscle and bone growth by moving weight in those four ways. This is done once a week. Scientifically speaking, that’s all anyone needs to gain strength.
How to tell if you’re making progress?
We chart your progress week after week. You’ll know you’re getting stronger when you’re lifting a specific weight and you realize that you can lift that same weight for longer, or your number of repetitions have increased.
For example, if you lifted 45 pounds on the leg extension machine for 1 minute this week, and then next week, you were able to do it for 1 minute and 10 seconds, this is what we call progress.
Once a week is good enough
The beauty of the S+ strength training program is that it allows you to become stronger with only one session per week. That said, you may want to train twice a week to challenge yourself and improve your results.
Surprisingly, studies have shown that beyond that, there is no added benefit or improved results.
If you were strength training two or three times per week and found it wasn’t enough, it might be because you’re not using your muscles properly. It is possible that you are doing the exercises either too quickly or that the load is not heavy enough for your level of strength. However, if you train too hard, you run the risk of feeling unwanted fatigue or even injury. So again, 20 minutes when done correctly, is often enough.
Our #1 tip: go slowly
Slow is so much better for many reasons. Here at S+, we know that if you’re doing your exercises slowly and concentrating your efforts: