Variables you can use to influence exercise performance:
- exercise selection
- Intensity (% of 1RM or % of max heart rate) -> you don’t have to measure exactly. You can use conversion chart or use your own adjustments.
- Volume (reps and sets)
- Rest intervals
- Progression (increase in weight, or tempo, or reps)
Soreness is a terrible proxy for exercise quality. Soreness should be 3 out of 10.