If you are planning to incorporate strength training into
your fitness routine, there are three important factors you should consider. The
sets, Repetitions and weight will determine which muscles you work and how hard
you work them.
The sets will determine what type of exercise you do, while
the repetitions, reps as they are commonly called will be the number of times a
certain exercise is performed. The weight is how much you are lifting when
strength training.
Choosing sets, reps and weight can be confusing when
starting out if you aren’t sure how they all relate to one another. The number
of each you incorporate into your regular fitness routine will depend on the
specific goals you have set for yourself.
If your goal is to lose body fat while building muscle, you
will want to use enough weight to complete only one to three sets with ten to 12
repetitions each. You can vary these numbers depending on where you are in your
fitness program, i.e. beginner, intermediate or advanced. It is advisable to
rest for up to a minute between sets and at least a day between strength
workouts.
On the other hand, if your goal is simply to gain muscle,
you will need to use enough weight to only complete four to eight repetitions
with three or more sets. You will need to rest for up to two minutes between
sets and two or three days between workouts. If you are a beginner, you should
allow yourself several weeks of conditioning before tackling strength training
at the degree of difficulty.
When participating in the strength training part of your
fitness routine you will need a spotter for several exercises. This is important
if you are using free weights. Machines provide support and stabilization that
free weights do not and failing to have someone who can spot you through them
can result in undue injury.
As you move through your fitness routine you will be able
to increase the number of sets and reps you do. You will also increase the
amount of weight you lift over time. It is important to remember not to overdo
it, especially at first. Take your time and work out at an even pace.