A general recommendation is to perform 8-12 repetitions of any particular strength training exercise. This is one of five basic strength training rules.
Let’s say your goal is to perform 2 sets of 12 repetitions for a particular exercise. Increase the weight you use when:
Source: American College of Sports Medicine (ACSM). Position stand: Progression Models in Resistance Training for Healthy Adults. Med Sci Sports Exerc 2002;34:364-680.
At first, you may only be able to perform 2 sets of 6 repetitions with the new, heavier weight. Gradually work your way up to performing 2 sets of 13 repetitions again.
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