Which of the following is an effective training program to improve muscular strength?

To improve muscular strength, an effective training program typically emphasizes lifting heavy weights with lower repetitions. This approach targets the neural adaptations and muscle hypertrophy necessary for strength gains.

When engaging in low repetitions (usually around 1-6 reps) with heavy weights, the body recruits more muscle fibers and encourages optimal strength development through both increased muscle cross-sectional area and improved neuromuscular connections. Performing this type of training 2-3 days a week allows adequate frequency for stimulating strength adaptations while also providing time for recovery, which is crucial for muscle repair and growth.

The other choices generally incorporate higher repetitions with heavy weights or lower frequency, which are less effective for maximizing strength gains and may instead promote muscular endurance rather than pure strength. Therefore, the combination of lifting heavy at low repetitions across a period of 2-3 days a week effectively stimulates the adaptations needed to enhance overall muscular strength.