So you finally decided to start working out. To get rid of all that unwanted body fat piled up on the belly and thighs and define your muscles. Well, congrats! If you have been out of it for a while now, you will be surprised by how many training options there are nowadays.

The question is, how many sets and reps you need for stronger muscles? We will try to answer that for you. There are so many machines for cardio and strength training that you can use at the gym or home. Also, there are so many different training techniques that can help you redefine your body to look like you want it to.

But the most important thing that you should know is that the essential investments you will have to make are time and energy.

You can shape up your body in two ways: doing training with weights and doing training without weights. Very simple exercises will give you all the results you are expecting concerning the strength and size of your muscles, there’s only one condition-you have to make training a regular part of your day.

Aerobic exercises such as ones on the stationary bike or stepper increase cardiovascular health. However, strength training is what you should do if you want to shape up and increase the strength of your muscles to the maximum.

It doesn’t matter if you are ectomorphic (bony), endomorphic (big), or mesomorphic (something in between) the bigger the weights you can lift the stronger and bigger your muscles will get.

fit woman holding red dumbbells doing sets and reps


Ok, your goal is to develop your muscles to the maximum, but how should you workout then? Our recommendation is to do basic exercises with a bar, dumbbells and weights fo main muscle groups which are chest, back, shoulders, thighs, biceps, triceps, forearms, and calves at least two times a week.

In each training, you should have one set of eight to twelve reps using enough weight to cause muscle fatigue. You will get good results if you workout two times a week, but studies show that your results will be 20% better if you workout three times a week.


Let’s look into sets a little bit. Studies show that the results of doing two sets compared to one set are not that different. If you do only one set of each exercise and if you do it correctly, you will get great results in a very short time.

Remember to focus on the technique of the exercises and the intensity. The only way to achieve good results is to do every step of the exercise correctly and with high enough intensity.

Different kinds of exercises are suitable for different people. You will also have to change the exercises you are doing from time to time since the muscles tend to adjust and stop growing; also, you might get bored of doing the same exercises day after day.

However, some basic exercises with bar, dumbbells, and weights should always be a part of your training.


One more important question left – weights? How much and when? When you start doing a new exercise, try with one-quarter of your body weight for leg exercises, then one-sixth of your weight for body exercises and one eight of your body weight for arms.

Start with light weights. Do the exercises slowly and correctly. Do a full range of movement and breath properly. As you progress, add to the weights but never add more than 5% at once.

To develop muscle mass and increase the strength to the maximum, you will have to train hard. You should do the last two to three reps with difficulty.

The muscles should be burning; you may even shake due to the effort you put in to lift the weights and execute the exercise correctly. Perhaps you will also start wondering will you be able to do that last rep at all.

It is tough to do strength training correctly, but it does not take too much time to do one set of eight reps, and it really benefits you a lot.

Strength training increases the span of movement of the wrists, increases muscle mass, strengthens the muscles, strengthens the tendons ligaments and bones, and increases your overall ability to do everyday jobs and activities.

It also betters your health and fitness and helps with the prevention of injuries and illnesses, and in case you do get ill or injured, it speeds up the recovery.


The only way for you to become fit and healthy and stay that way is through a well-planned training program and a proper diet. One does not work well without the other, and only those two things combined give you the best possible results.

We are just here to give you a few tips and advice on what studies have proven works the best, but it is up to you to listen to your body and find out what is the best for you.

Experiment with different training programs and different diets until you find the most effective combination. What you should keep in mind is a good balance between cardio workouts and strength training.

Some people may achieve great results with only three workouts a week. Others might need a little bit more. Make sure you chose a plan you can stick to since nothing will happen overnight.

It takes a lot of time and dedication to get to where you want to be, but if you have a clear goal ahead of you and if you are determined to succeed, you will.

In time, it will get easier and easier, and it will turn into a habit, a very healthy habit that will help you to become healthy and fit and prolong your life.

When you think of the end goal, which is a healthy and longer life, you will realize all the effort you put in is worth it. So no more excuses! The sooner you start, the sooner you will get to achieve your goal!