You can do your exercises in any order you like, and changing the order is a great way to challenge yourself in different ways. 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. The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy increased muscle size , 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
In general:. 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.
However, if you're a beginner or if you have medical or health conditions, you may need to avoid complete fatigue and just find a weight that challenges you at a level you can handle. So, how do you know how much weight you need to challenge your body? Every day is different. Some days you'll lift more weight than others.
Listen to your body. Another important part of training is resting between the exercises. So, if you're doing 15 reps, you might rest about 30 to 60 seconds between exercises. If you're lifting very heavy, say 4 to 6 reps, you may need up to two or more minutes.
When lifting to complete fatigue, it takes an average of two to five minutes for your muscles to rest for the next set. When using lighter weight and more repetitions, it takes between 30 seconds and a minute for your muscles to rest.
For beginners, working to fatigue isn't necessary, and starting out too strong can lead to too much post-exercise soreness. The American College of Sports Medicine recommends training each muscle group two to three times a week.
In order for muscles to repair and grow, you'll need about 48 hours of rest between workout sessions. If you're training at a high intensity , take a longer rest. Throughout your workouts, keep these important principles in mind. Your first step in setting up a routine is to choose exercises to target all of your muscle groups and, of course, set up some kind of program.
You have plenty of great options:. For beginners , you want to choose about exercises, which comes out to about one exercise per muscle group. The list below offers some examples. Choose at least one exercise per muscle group to start. For the larger muscles, like the chest, back, and legs, you can usually do more than one exercise.
Or try these ready-made workouts. Get exercise tips to make your workouts less work and more fun. American Council on Exercise. Weight Lifting for Weight Loss. American Cancer Society. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. Lifting weights is also a metabolism booster by building lean muscle you will burn more calories and add definition to your body.
The right strength training plan can prevent injury by improving your posture, building core strength, and helping with joint alignment.
Here is what you need to know regarding reps and load, if you are just starting to lift weights or have plateaued and want to start seeing more gains in building lean muscle.
Your reps are simply how many times you complete a movement. Low reps range from 1 to about 6. Mid-range reps are generally 8 to High range reps are more than 14 reps. Your sets are how many times you complete a rep scheme. So, if a strength training program prescribes 3 x 5 at a certain weight, you are looking at 3 sets of 5 reps. How Heavy Should You Lift? Each rep scheme is going to target your muscles in a different way and has different benefits more on that in a moment.
When choosing your weight within each rep scheme, it should be at a level that challenges you. In lower rep schemes, you will struggle to complete your final reps. In higher rep schemes, you may not fail, but you should feel fatigued. This is because of the different muscle fibers targeted by varied loads and periods of training. For most traditional barbell and dumbbell exercises, set an upper limit of 10 reps for at least three sets, and keep rest intervals to 90 seconds or less.
Better yet: pair non-competing lifts like squats and pull-ups into supersets to keep your heart rate up. As you lower your reps at heavier weights, add more sets.
Overall, your goal is to increase the metabolic demand on your body. That comes from explosive movements, multi-joint exercises, and an elevated heart rate. Volume — think of total weight moved over all your reps — is more important than anything for adding muscle. In addition to traditional low-rep plans, sets of 12 reps or more with 90 seconds of rest will bring on muscle exhaustion and opens the door for growth.
That said, workouts including heavy sets at least five of six or fewer reps with three minutes of rest helps release testosterone and human growth hormone triggered by the neural output of those heavy lifts.
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