Once you have decided on a routine, you will need to decide how many sets and reps you will do for each exercise. Let's start by explaining exactly what a set and rep is:
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A repetition (referred to as a rep) is the number of times a certain exercise or movement is repeated. For example, when doing bicep curl, you would curl the barbell or dumbbell up to the chest, then lower it - this complete movement counts for one repetition. If the curl was performed again, it would be a second repetition, etc.
- A set is a group of repetitions.
Choosing reps, sets and weight can be the most confusing part of training The amount you choose will depend on the results you are looking for:
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To lose weight: Use enough weight to ONLY complete 12-15 repetitions and 1-3 sets (1 set for beginners and 2-3 sets for intermediate and advanced exercisers). Rest for about 30 seconds to 1 minute between sets and have at least one day between workout sessions
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For muscle gain: Use enough weight to ONLY complete 6-8 repetitions and 3+sets, resting for 1-2 minutes between sets and 3 or more days between sessions.
Beginners should have several weeks of conditioning before attempting weight training with this degree of difficulty. (A spotter may be required for many exercises).
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For health and muscular endurance: Use enough weight to ONLY complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least one day between workout sessions.
To determine how much weight you should use, start with a weight that will allow you to ONLY do the desired reps. Keep adding weight until you are struggling by the last rep, but still able to finish it with good form.