Build Muscle Strength and Power

programming recovery resistance training time of day
Man. Strength training.

Build muscle strength and power using a few key training principles.

Muscle mass is part of the equation, but most people want to get stronger, and in the case of athletes, muscle power is the desired outcome. The tips below show you how to develop muscle power – speed and strength. Get STRONG using select training methods, suggested time of day to train, and other critical programming factors like how to release testosterone into the body, cardiovascular exercise, and rest periods - all designed for optimal performance. 

  1. Synchronize workouts to daily changes in testosterone levels.
  2. Do resistance training between 4 – 6 pm.
  3. Do resistance training every other day, at least three times per week, to increase testosterone levels up to 40%.
  4. Start with squats to increase testosterone and human growth hormone in the body.
  5. Use total body exercises.
  6. Keep each workout focused to the same or similar muscles used.
  7. Do flexibility training to maintain muscle elasticity for resistance training.
  8. Do NOT do cardiovascular exercise ahead of resistance training.
  9. Keep cardiovascular exercise as low as 40% max heart rate (breathing is a little harder but you can easily talk).
  10. Limit cardiovascular training in general.

To explore the latest on RT methods and earn PT CEUs, click here.


Ashmore, Amy. 2020. Timing Resistance Training: Programming the Muscle Clock for Optimal Performance. Human Kinetics, Champaign, IL. 


Be the first to know! Emails will only be sent out to let you know about new courses and live events for resistance training enthusiasts. You may also add a message or ask any questions about the mission of will not sell your information, for any reason.