Ever wonder if you're getting the most benefit from your workout program? It's important to remember that more is not necessarily better. A big factor in getting results from strength training is choosing a weight that fatigues the muscles by the end of the set. The more repetitions, the greater the muscular endurance. Fewer reps with a heavier weight builds more strength.

Your muscles are made up of what are referred to as ``fast-twitch'' and ``slow-twitch'' fibers.

Fast-twitch fibers (needed for strength) are capable of exerting a great amount of force, but because they lack endurance, they tire quickly. An extreme example would be a competitive power lifter who lifts a weight so heavy that only one repetition can be performed.

Slow-twitch fibers (needed for endurance) cannot exert great force but can sustain repeated contractions over a long period of time without fatigue. An extreme example would be a long-distance runner.

How does this translate for the average gym-goer who would like to maintain or improve both strength and endurance? Simply put, when deciding how many reps or sets to do or how much weight to lift, it's smart to change it up from time to time.

Here are guidelines:

Exercise safely: It is always recommended that beginners get clearance from a physician before starting a fitness program. If you are set to work out but unsure of proper form and technique, get instruction from an experienced professional.

Weigh the amount of weight: The heavier the weight lifted, the fewer the reps and the greater the amount of strength gained. Generally speaking, the lower the reps, the more sets are performed.

The lighter the weight, the more reps and the greater the endurance gained. Generally speaking, the higher the reps, the fewer the sets.

Include at least a few functional exercises. These are exercises that simulate everyday movements and prepare us for day-to-day tasks. They use multiple muscle groups with each repetition and can build both strength and endurance to varying degrees.

For example, from day to day it is not unusual to use muscles for pushing, pulling, bending or climbing. Examples of exercises that help with those movements are push-ups, pull-ups, dead lifts, squats, lunges and stair climbing.

Train using different speeds of movement. Generally, the lighter the weight, the slower the motion, the heavier, the faster. Again, the idea is to prepare the muscles for a wide ranges of activities or tasks.

Marjie Gilliam is a certified personal trainer and fitness consultant.

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