But even small amounts of physical activity are helpful. Greater amounts of exercise will provide even greater health benefits. The guidelines suggest that you spread out this exercise during the course of a week. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Remember to breathe as you strength train. If you're new to strength training, work with a trainer or other fitness specialist to learn correct form and technique. It's important to use proper technique in strength training to avoid injuries. Consider trying a lower weight or trying it again in a few days. If a strength training exercise causes pain, stop the exercise. To give your muscles time to recover, rest one full day between exercising each specific muscle group.Īlso be careful to listen to your body.

And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form. As long as you take the muscle you are working to fatigue - meaning you can't lift another repetition - you are doing the work necessary to make the muscle stronger. Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance. Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

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