• Specificity - The exercise must be specific to the type of strength required

• Overload - The muscle must be forced to work more than it's accustomed to.  Overloading can take place in the form of:
  • Increasing the resistance (weight)
  • Increasing the number of reps in a set
  • Increasing the number of sets of the exercise (work) 
  • Increasing the intensity (reducing recovery time)

• Recovery - Rest must occur for any changes in the muscle to occur.  Muscle soreness is expected in the days following a resistance training workout. Pain is not!

• Adaptation- This occurs during the recovery period.  Our bodies will adapt to the stresses we have placed on it.

• De-training (Reversibility)-If we decide to stop training all the gained effects will be lost!  Continue to exercise because we lose what we have worked for faster than we gain it!

F.I.T.T Principle:
Use these basic principles to say FIT!

• Frequency - how often you perform a workout
• Intensity - the intensity in which the workout is performed
• Time - the length of the workout is dependent upon your goals
• Type - the choice of activity should be specific to your goals