How many reps should I do?

For strength training, you should perform 2-3 sets of 6-8 repetitions. For endurance training, you should perform 3-4 sets of 8-12 repetitions?

How do I know how much weight is enough?

For strength training, an ideal weight will make you very tired after 6-8 repetitions (ex. 60-80% 1RM). For endurance training, an ideal weight will make you feel very tired after 8-12 repetitions (ex. 40-60% 1RM)

How do I get stronger?

In order to get stronger, you have to use a challenging amount of resistance and train 2-3 times per week. If the exercise is too easy, you won’t be able to build strength. A rule of thumb is to use a resistance that you can only perform 6-8 reps before fatigue.

How many sets do I need to do to get bigger muscles?

For muscle hypertrophy, you should perform 2-3 sets with a resistance that is 80-90% of your 1-repetition maximum (1RM).

How long should I rest between exercises?

As a general rule, you should rest 1-3 minutes between sets. Shorter rest periods tend to build muscular endurance while longer rest periods tend to build strength.

How do I figure out my 1-repetition max (1RM)?

There are plenty of ways to calculate a 1RM. One useful method is Brzycki's equation (1993). 1RM = Weight ÷ (1.0278 – (0.0278 × number of repetitions).

Upper body exercises with no equipment?

• Push-ups (Chest)
• Dips (Triceps)
• Plank (Shoulders)

Upper body exercises with dumbbells?

• Military Press (Shoulders)
• Bench Press (Chest)
• Upright Rows (Back)

Lower body exercises with no equipment?

• Body Weight Squat (Hamstrings/Quads)
• Lunges (Hamstrings/Quads)
• Toe Raises (Calves)

Lower body exercises with dumbbells?

• Goblet Squat (Hamstrings/Quads)
• Split Squat (Hamstrings/Quads)
• Sumo Deadlift (Groin/Hamstrings)

Core exercises with no equipment?

• Bird Dog
• Flutter Kicks
• Side Plank

Core exercises with dumbbells?

• Russian Twists
• Side Bend
• Wood Chop