Woodlands Fitness Centre

Is 2 sets per exercise enough for a balanced strength training routine?

Saturday 11th October 2025

Hello,

Is 2 sets per exercise enough for a balanced strength training routine?

Maintaining a well-rounded and efficient workout routine is crucial for achieving your fitness goals, whether you're looking to build muscle, increase strength, or enhance your overall fitness.

In this article, we will explore a streamlined approach that involves performing 2 sets for 1 exercise in each of the following movement patterns:

Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Quad Dominant
Hip/Hamstring Dominant
Elbow Flexion
Elbow Extension.

We'll also provide 10 example exercises for each category and outline a 5-10 minute warm-up and cool-down routine to optimise your workouts.

Movement Patterns and Exercise Selection:

Horizontal Push:

1. Push-Up
2. Bench Press
3. Dumbbell Flyes
4. Incline Bench Press
5. Push-Up Variation (e.g., diamond push-ups)
6. Chest Press Machine
7. Single-Arm Dumbbell Press
8. Explosive Push-Ups
9. Pec Deck Machine
10. Medicine Ball Chest Pass

Horizontal Pull:

1. Bent-Over Rows
2. Seated Cable Rows
3. Face Pulls
4. Renegade Rows
5. T-Bar Rows
6. Single-Arm Dumbbell Rows
7. Inverted Rows
8. Chest Supported Rows
9. Barbell Shrugs
10. Lat Pulldowns

Vertical Push:

1. Overhead Press
2. Dumbbell Shoulder Press
3. Military Press
4. Push Press
5. Handstand Push-Ups
6. Landmine Press
7. Standing Dumbbell Press
8. Arnold Press
9. Push Jerk
10. Machine Shoulder Press

Vertical Pull:

1. Pull-Ups
2. Chin-Ups
3. Lat Pulldowns
4. Wide-Grip Pull-Ups
5. Assisted Pull-Ups
6. Behind-the-Neck Pulldowns
7. Close-Grip Pull-Ups
8. Kipping Pull-Ups
9. Rope Climbs
10. L-sit Pull-Ups

Quad Dominant:

1. Squats
2. Leg Press
3. Bulgarian Split Squats
4. Lunges
5. Front Squats
6. Hack Squats
7. Step-Ups
8. Leg Extensions
9. Box Jumps
10. Goblet Squats

Hip/Hamstring Dominant:

1. Deadlifts
2. Romanian Deadlifts
3. Kettlebell Swings
4. Glute Bridges
5. Good Mornings
6. Cable Pull-Throughs
7. Sumo Deadlifts
8. Single-Leg Deadlifts
9. Hip Thrusts
10. Hamstring Curls

Elbow Flexion:

1. Bicep Curls
2. Hammer Curls
3. Preacher Curls
4. Concentration Curls
5. EZ-Bar Curls
6. Zottman Curls
7. Cable Curls
8. Reverse Curls
9. Spider Curls
10. 21s

Elbow Extension:

1. Tricep Dips
2. Skull Crushers
3. Tricep Pushdowns
4. Diamond Push-Ups
5. Overhead Tricep Extensions
6. Close-Grip Bench Press
7. Tricep Kickbacks
8. Lying Tricep Extensions
9. Rope Pushdowns
10. Tricep Bench Dips

Warm-Up and Cool-Down:

Warm-Up (5-10 minutes):

1. Jump Rope or Jumping Jacks: 2-3 minutes to increase heart rate.
2. Dynamic Stretches: Arm swings, leg swings, and hip circles to improve flexibility.
3. Bodyweight Squats: 1-2 minutes to activate leg muscles.
4. Shoulder Circles: 1 minute to warm up shoulder joints.
5. Push-Ups: 1 minute to activate chest and triceps.
6. Pull-Ups or Lat Pulldowns: 1 minute to activate back and biceps.

Cool-Down (5-10 minutes):
1. Static Stretches: Hold each stretch for 20-30 seconds, targeting major muscle groups.
2. Foam Rolling: Use a foam roller to alleviate muscle soreness and tension.
3. Deep Breathing: Focus on deep, slow breaths to lower heart rate.
4. Light Cardio: 2-3 minutes of walking or light cycling to aid recovery.
5. Hydration: Drink water to replenish lost fluids during the workout.

Incorporating this 2-set-per-exercise routine, along with a well-rounded selection of exercises and a thoughtful warm-up and cool-down, can help you achieve your fitness goals efficiently while reducing the risk of injury.

Remember to adjust the weights and repetitions according to your fitness level, and consult a fitness professional if you're new to strength training.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

This membership includes:

Unlimited access to Matlock’s best equipped gym.
Expert advice on setting calorie targets.
Discounted 1-to-1 PT sessions

Student (per month):

12 months: £26
3 months: £29
1 month: £32

Student prices are only for students in full time education.

Single (per month):

12 months: £31
3 months: £34
1 month: £37

Joint (per month):

12 months: £40 (£20 each)
6 months: £44 (£22 each)
3 month: £48 (£24 each)

Gym & Small Group PT Membership:

Unlock your fitness journey with our Gym & Small Group PT Membership.

Experience expert trainers and a diverse range of small group personal training sessions tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular small group personal training sessions goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these small group personal training sessions offer a supportive environment to help you achieve your health and wellness goals.

The Woodlands Gym & Small Group PT Membership provides comprehensive support at an affordable price.

The Gym & Small Group PT Membership includes:

Access to 21 sessions per week
Group sessions limited to 8 participants for focused attention.
Unlimited access to Matlock’s best equipped gym.
Expert advice on setting calorie targets.
Discounted 1-to-1 PT sessions

Group Sessions include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Small Group PT sessions are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

These sessions are strictly limited to 8 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices

Student (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Single (per month):

12 months: £34
3 months: £37
1 month: £40

Joint (per month):

12 months: £40 (£20 each)
6 months: £44 (£22 each)
3 month: £48 (£24 each)

Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes (per session):

3 sessions per week: £15.00
2 sessions per week: £18.50
1 session per week: £22.00

45 minutes (per session):

3 sessions per week: £20.50
2 sessions per week: £24.00
1 session per week: £27.50

60 minutes (per session):

3 sessions per week: £26.00
2 sessions per week: £29.50
1 session per week: £33.00

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes (per session):

3 sessions per week: £12.50
2 sessions per week: £13.50
1 session per week: £14.50

45 minutes (per session):

3 sessions per week: £18.00
2 sessions per week: £19.00
1 session per week: £20.00

60 minutes (per session):

3 sessions per week: £23.50
2 sessions per week: £24.50
1 session per week: £26.00

Please note:

All PT packages are sold in 4 week blocks.

These PT packages include:

Unlimited access to Matlock’s best equipped gym
Small Group PT Membership Access to 21 sessions per week
Calorie target setting advice
Nutritional support

All PT sessions must be used within a pre-agreed time period.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
Friday: 7.30am 8.00pm
Saturday: 8.00am 2.00pm
Sunday 8.00am 2.00pm

We always want to know what you think of the Woodlands Fitness Centre the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW

Mix up your workouts to prevent plateaus

Repeating the same workout routine can lead to stagnation, decreased motivation, and diminished results. To keep progressing, vary exercises, intensity, rep ranges, and workout styles.

Switching between strength training, cardio, flexibility work, and mobility drills challenges different muscle groups and prevents overuse injuries.

Incorporating new movements, equipment, or training methods—such as high-intensity interval training (HIIT), plyometrics, or resistance bands—keeps workouts engaging and effective.

Periodically adjusting your workout structure ensures continuous improvement and avoids plateaus.

A well-rounded approach enhances overall fitness, prevents boredom, and keeps both the mind and body engaged in long-term exercise habits.

Avoid Burnout by Varying Your Training

Burnout occurs when training becomes monotonous, mentally draining, or physically overwhelming.

To stay engaged, switch up your routine every few weeks by adjusting exercises, rep schemes, and workout styles.

Incorporate different training methods like supersets, circuit training, or unconventional movements like kettlebells and calisthenics.

Cross-training with activities like yoga, swimming, or hiking can help keep things fresh. Listen to your body’s if you feel fatigued, reduce intensity or try something new.

Keeping workouts exciting and dynamic prevents boredom, improves motivation, and helps you stay consistent in the long run without risking mental and physical exhaustion.

Watch for hidden sugars in sauces, dressings, and snacks

Hidden sugars in seemingly healthy items like sauces, dressings, and snacks can significantly contribute to your daily sugar intake without you realising it.

Many store-bought sauces and dressings contain added sugars to enhance flavour, while processed snacks may include hidden sweeteners. These extra sugars can contribute to weight gain, energy crashes, and insulin resistance over time.

To avoid these pitfalls, check food labels for added sugars, and opt for homemade dressings or low-sugar alternatives.

Being aware of hidden sugars can help you make better choices and support your health goals more effectively.

Focus on core strength for better posture and stability

A strong core is the foundation of proper movement, posture, and overall body stability.

Core muscles—including the abdominals, obliques, and lower back—support nearly every movement, from lifting weights to maintaining balance and preventing back pain.

Strengthening the core improves athletic performance, reduces injury risk, and enhances daily functional movements.

Incorporate exercises like planks, Russian twists, and hanging leg raises to build core endurance and control.

Avoid relying solely on crunches—functional movements like deadlifts and overhead presses also engage the core. A well-developed core leads to better posture, greater stability, and improved overall strength.

Resistance Training Helps with Stress Management

One of the key benefits of resistance training is its ability to reduce stress levels and lower cortisol, the stress hormone that can trigger fat storage, especially around the abdominal area.

Exercise, including strength training, is known to release endorphins, the body’s natural mood boosters, which can improve mental health and reduce anxiety.

Lower cortisol levels reduce the likelihood of stress-induced fat accumulation, helping to maintain a leaner physique.

Regular resistance training also provides a productive outlet for stress, making it an essential practice for both mental and physical well-being, contributing to healthier body composition.

Recipe of the week: Slow Cooker Chicken Tortilla Soup

Ingredients:

2 boneless, skinless chicken breasts
1 onion, diced
2 cloves garlic, minced
1 can black beans, drained and rinsed
1 can diced tomatoes
1 can corn, drained
4 cups chicken broth
1 tsp cumin
Salt and pepper to taste

Instructions:
Place all ingredients in the slow cooker.

Cook on low for 6-8 hours.

Shred chicken before serving.

Enjoy your meal!

Exercise of the week: Barbell-between-legs split squat

Why Do It:

The barbell-between-legs split squat can be used as a supplementary exercise to improve your barbell split squat.

Compared with the barbell split squat, the barbell-between-legs split squat places less stress on your lower back because the barbell is held low, between your legs.

For the safety of your knees, keep your knees and feet pointing in the same direction.

Keep your elbows fully extended and your torso upright throughout the exercise.

This exercise is also known as the Jefferson split squat.

How to do it:

With the loaded barbell on the floor, step one foot over the center of the barbell so that one leg is in front of the barbell and one leg is behind it.

Squat down and grasp the barbell with both hands, which should be shoulder-width apart.

Keeping your torso upright, stand and lift the barbell between your legs.

Keeping your torso upright and elbows fully extended, inhale as you lower your back knee until it almost touches the floor by flexing your front hip and both knees.

Exhale as you reverse the movement and return to the starting position.
Repeat for the desired number of repetitions.

Perform the exercise with your opposite leg.

Make sure you maintain good technique throughout all sets and repetitions.

Do 3–4 sets of 10–12 repetitions.

Rest for 60-90 seconds between sets.

Useless Facts

Sex burns 360 calories per hour.

A raisin dropped in a glass of fresh champagne will bounce up and down continually from the bottom of the glass to the top.

Celery has negative calories! It takes more calories to eat a piece of celery than the celery has in it.

The average lead pencil will draw a line 35 miles long or write approximately 50,000 English words. More than 2 billion pencils are manufactured each year in the United States. If these were laid end to end they would circle the world nine times.

The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk