Sets, reps, rest, and weight . . .what’s the big deal?

Is your workout leading to the results you want? 

Many weight-based workouts offer the wonderful general health benefits of movement, but we don’t see real toning or strength results. 

Here’s how to pick your sets, reps, and rest periods to get back on track.

1. Pick a goal: muscle endurance, toning, or strength.

2. Set your sets, reps, and rest period based on the chart below. (If you are an a cell phone, be sure to turn on your display images to see the chart). Rest periods are listed in seconds. 

3. Set your weight. Each lift will likely use a different weight, as weights are heavier the further away from the body they get. For example, your side delt lift will often be lighter than your overhead shoulder press load. 

You should feel muscle fatigue, but still be able to complete the last two reps with good form. If the last two reps are impossible, lighten the load on the next set. If they are easy, make the load slightly heavier on the next set. 

Start here, then checkout all of the follow-along quick home workouts on the Fitness Comeback YouTube channel to progress toward your goals.