For most people, one series of 12 repetitions with the right amount of weight can help them gain strength and improve physical fitness as effectively as multiple series of the same exercise. The one-series method is also more effective time-wise, which makes it easier to incorporate into a routine. Different health organizations recommend introducing strength exercises twice weekly as part of a training routine.
Different health organizations recommend introducing strength exercises twice weekly as part of a training routine.
All you have to do during strength training is choose a weight that will begin to tire out your muscles around the 12th repetition. Once you are easily able to manage this weight, gradually increase the amount to maintain the degree of fatigue around the 12th rep.
Always use a good technique to avoid injury. Resting between exercises is also important so that your muscles have time to recover.
Although a single series of strength exercises can be enough to improve muscle strength and overall fitness, the number of series can vary according to your goals. For instance, if you’re more interested in muscle definition, raise the number of reps but decrease the amount of weight lifted. Don’t hesitate to ask your personal trainer or the gym monitor about specific objectives, such as gaining size and strengthening a particular muscle group.