Fitness Catalog

Repetitions and Goals

Breathing

Breathe out on the exertion (the hard part of the exercise). For example, when lifting the weight.
Breathe in when going back to the starting position. For example, when releasing the weight.
We recommend controlled, deep breaths to get more oxygen to your muscles.

Repetitions & Weight

Gaining Muscle: 8-12 repetitions; a heavier weight with low repetitions is recommended. If you can complete more than 12 reps, the weight should be increased.
Toning: 10-20 repetitions; the final repetition should be difficult to complete. If you feel you can complete more than 20 reps, weight should be increased.

Recovery Time & Exercise Frequency with Weekly Recommendations

Muscles should be given at least 24 hours of rest (preferably 48 hours of rest if you are trying to gain muscle) in between weight training sessions.
American College of Sports Medicine (ACSM) guidelines recommend 3 to 5 days of aerobic exercise for 30 to 45 minutes each week.

Before attempting any of the exercises listed, please see important safety information.

More questions? Contact a Certified Personal Trainer

Last update: 10/22/08