How many sets and how many repititions do I need to do? How many days a week do I need to do strength training? These are some of the most common questions we get at Art Fitness Delaware by our clients. Answer: A repitition is how many times you will perform the exercise. For example, 10 reps = 10 times. A set is how many repititions (how many times), you complete as a set.
1 set of 8-12 reps or (times) of leg extensions
1 set of 8-12 reps or (times) of leg curls
1 set of 8-12 reps or (times) of bicep curls
So here you would be doing 3 sets of 8-12 reps, (8-12 times)
The average person only needs to perform two to three sets of 8-12 repititions until failure, which means that you would perform the exercise until you could no longer do another repitition in good form, which means you have exhausted your muscle, and that means you are building lean muscle! You want to strength train at least two days a week no less, resting between 24-48 hours between workouts, to give your muscles enough time to recover before your next workout.