Strength and How to Obtain It

by Eugen Sandow

(Using two pound dumb-bells only.)

No. of Exercise.	No. of Movements	Increase of Movements. (Not to exceed 40 for No. 1, and other Exercises in proportion.)
1	10	One every three days.
2	5	”
3	5	”
4	4	One every five days.
5	4	”
6	10	One every three days.
7	6	One every five days.
Exercises 8, 9, and 10 are not advised.
11	5	One every five days.
12	5	”
13	1	One every fortnight.
14	6	One every three days.
15	3	One every fortnight.
Exercises 16 and 17 are not advised.
16 (boys only)	3	One every fortnight.
17	10	One every three days.
18	10	”

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Table 3.

For Children of Both Sexes
Between the Ages of Twelve and Fifteen.

(Using three pound dumb-bells only.)

No. of Exercise.	No. of Movements	Increase of Movements. (Not to exceed 50 for No. 1, and other Exercises in proportion.)
1	10	One every three days.
2	5	”
3	5	”
4	4	One every five days.
5	4	”
6	10	One every three days.
7	6	One every five days.
Exercises 8, 9, and 10 are not advised.
11	5	One every five days.
12	5	”
13	1	One every fortnight.
14	6	One every three days.
15	3	One every fortnight.
16 (boys only)	3	”
17	15	One every three days.
18	10	”

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Table 4.

For Girls
Between the Ages of Fifteen and Seventeen.