While you may prefer cardiovascular exercises such as walking, running, swimming or cycling, you may want to consider weight training as a supplement to your fitness program. Training with weights brings significant health benefits and helps to build muscle mass, which will make it easier for you to perform everyday tasks.

Split system training is a weight training program that separates workouts by body parts, usually these are separated exercises for the upper and lower body. For example, a strength training program will include a lower-body split on Tuesdays and an upper-body split on Thursdays.

The split training program can become more specific if you narrow the division into the upper and lower parts of the body to certain muscle groups (for example, legs, buttocks, arms, back, chest and abs).

If you want to increase strength, build muscle, and improve your endurance, advancing strength training over time is key to making progress. This is the principle of progression. The principle of progression in endurance training states that the optimal level of overload should be achieved - an increased load on your muscles, as well as the optimal time frame for the occurrence of this overload.