Repetitions, Sets, and Weight
The number of repetitions (reps) and sets you should do depends on your strength goals. In general,
works to increase basic function of the muscle and is the typical workout choice.
is important to people who participate in endurance activities such as running or biking, and
is beneficial for athletes who need to use sudden quick movements (eg, sprinting, basketball, football). Beginners should begin with a basic routine and gradually move toward a strength, endurance, or power routine.
1 set of 8-10 reps
1 to 3 sets of 5-8 reps
1 to 3 sets of 15-20 reps
1 to 3 sets of 3-5 reps
Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your category, try to increase the weight you lift by 5%-10%. Your strength goals may change as you progress.