After clients complete Phase 1: Stabilization Endurance, they’re ready to level up. Phase 2 of NASM’s OPT™ Model, Strength Endurance, is where foundational stability meets functional strength. It’s the next step in building long-lasting results, helping clients gain endurance, increase muscle stamina, and perform better in everyday life. Whether you're a Canadian coach or just starting your Personal Trainer journey, understanding Phase 2 gives you the edge to deliver smarter, safer training programs that grow with your clients.
What Is the NASM OPT™ Model?
The NASM Optimum Performance Training (OPT™) Model is a science-backed system designed to help fitness professionals create effective, progressive training programs. It’s structured into five phases: Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, and Power. Each phase builds on the last—helping clients improve in a safe and strategic way.
Why the Strength Endurance Phase Matters?
Phase 2, Strength Endurance, is where many clients start to feel stronger, see progress, and gain momentum. After building a foundation in Phase 1 (Stabilization), Phase 2 helps them bridge the gap between stability and more intense strength work. It trains muscles to work harder for longer, using smart movement patterns that build endurance and burn fat.
Phase 2 Explained: Strength Endurance Training In Strength Endurance, you combine moderate weights with higher reps and controlled tempos. Superset-style training is common, pairing a strength-focused move (like a bench press) with a stabilization move (like a stability ball push-up). This keeps the heart rate up while building muscle.
Key goals of this phase:
- Improve muscular endurance
- Increase joint stabilization under load
- Burn more calories during and after sessions
- Build strength for everyday activities
How Phase 2 Builds Real-World Results for Clients?
This phase isn’t just about looking strong—it’s about moving better and feeling stronger every day. Think of busy parents who need more energy. Desk workers who want better posture. Weekend athletes chasing performance. Strength Endurance helps them all by reinforcing proper form and building muscles that last.
Clients love this phase because:
- Workouts feel challenging but doable
- They notice better stamina and form
- It bridges the gap from beginner to advanced
Common Exercises in Strength Endurance Programs Here are a few exercise pairings you’ll commonly see:
- Barbell squat + ball wall squat
- Lat pulldown + stability ball dumbbell row
- Dumbbell chest press + push-up on BOSU
- Romanian deadlift + single-leg balance reach These supersets improve muscle coordination, challenge balance, and activate core muscles, making each rep more meaningful.
Training Variables for Phase 2: How It All Works In Phase 2, you’ll want to follow these general guidelines:
- Reps: 8–12 per exercise
- Sets: 2–4 supersets
- Rest: 0–60 seconds
- Tempo: Slow on stabilization move, moderate on strength move
- Frequency: 2–4x/week This structure boosts work capacity, cardiovascular efficiency, and postural control.
Why Canadian Trainers Should Use the OPT™ Model
Canadian fitness clients come from all walks of life—students, busy professionals, seniors, and athletes. The OPT™ Model gives you a way to meet each of them where they are. It brings structure, purpose, and measurable progress to every session, helping you stand out as a results-driven coach.
NASM + NPTA: Certified Strength That Gets Noticed
As NASM’s official Canadian partner, NPTA helps you get certified and build real skills. With the Certified Personal Trainer program, you’ll master the full OPT™ Model, including Phase 2. You’ll also learn how to apply it with real clients, whether in person or online.
Want to dig deeper? Explore the Corrective Exercise Specialization to build programs that prevent injury and improve movement for every body.
Build Your Career with the NASM CPT Certification
The NASM CPT is more than just a credential, it’s a career starter. Backed by science and respected around the world, it gives you the tools to train smarter and coach with confidence. Whether you’re just starting out or ready to grow your fitness business, the CPT helps you make your mark.
Ready to Coach Smarter? Get Certified with NPTA Join a supportive community of Canadian trainers and coaches. NPTA makes it simple to get started, stay accountable, and build a career that matters. Explore our certification programs and take your first step today.
READ MORE BLOGS:
- Phase 1: Stabilization Endurance – OPT Model for Beginners
- How to Become a Certified Personal Trainer
- Transform Your Passion for Fitness into a Career with NASM Certifications
- Everything You Need to Know Before Choosing the Best Personal Training Certification in Canada
- Personal Trainer Certification Exam Info
