Question

which workout schedule would be best suited for a weight - lifting workout that builds both strength and endurance?
a. lifting weights four days a week with 2 to 4 repetitions
b. lifting weights every day with 8 to 10 repetitions
c. lifting weights three days a week with 12 to 20 repetitions
d. lifting weights three days a week with 8 to 12 repetitions
please select the best answer from the choices provided.
a
b
c
d

Explanation:

To build both strength and endurance in weight - lifting:

• Option A: 2 - 4 repetitions are too few for endurance (more for pure strength), and 4 days a week may not allow enough recovery.
• Option B: Lifting every day doesn't give muscles enough rest for growth and recovery, which is bad for both strength and endurance development.
• Option C: 12 - 20 repetitions are more for endurance (hypertrophy/endurance range), and 3 days a week is a good frequency. But for a balance of strength and endurance, 8 - 12 repetitions (which is a hybrid range for both strength and endurance) is better. However, among the options, this is still a candidate but let's check D.
• Option D: Lifting 3 days a week allows for recovery. 8 - 12 repetitions is a range that helps build both strength (lower end of the range) and endurance (higher end of the range) as it's a moderate - high repetition range that stimulates both strength - related muscle adaptations and endurance - related ones. Also, 3 days a week is a sustainable frequency for most people to train and recover. Comparing with C, 8 - 12 is a better balance for both strength and endurance than 12 - 20 (which is more skewed towards endurance).

Answer:

D. lifting weights three days a week with 8 to 12 repetitions