Choose Your Reps and Sets
You’ve figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals.
– For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.
– To gain muscle: Three or more sets of 8 to 10 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
– For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.
Choose Your Weight
Choosing how much weight to lift is often based on how many reps and sets you’re doing. The general rule is to lift enough weight that you can only complete the desired number of reps. In other words, you want that last rep to be the very last rep you can do with good form. If this is easily accomplished then it’s time to increase your weight.