All of the strength exercises should be performed 2 of 3 days per week, typically in a total body workout that can be completed in less than 30 minutes. One properly performed set of each exercise should be sufficient, with approximately one minute recovery time between successive exercises. Proper exercise performance is characterized by full movement range and slow movement speed on every repetition. I suggest taking about 6 seconds for each repetition, with 2 seconds for the more challenging lifting movement and 4 seconds for the otherwise less challenging lowering movement. Use enough resistance to fatigue the target muscles within the anaerobic energy system, generally during a range of 50 to 70 seconds. At 6 seconds per repetition, this corresponds to about 8 to 12 good repetitions per exercise set. Whenever you can complete 12 repetitions in proper form, you should increase the weightload by approximately 5 percent (or less). For most exercises, this requires adding 2 to 10 pounds, which will of course reduce the number of repetitions that you can perform, accordingly. Train with the higher resistance until you can again complete 12 repetitions, then add an appropriate amount of weight to your next workout. Keep careful records of all your training sessions for purposes of progression and motivation.

Table 1. Recommended strength exercises and training order for increased rowing/paddling power.