If you are new to lifting, the numbers can look like a code. Three sets of ten. Four sets of six. Five sets of five. The good news is that a beginner does not need the perfect scheme. You need one that is simple enough to repeat every week, because repeating it is what makes you stronger.
Start with two or three days a week
Public health guidance for adults asks for at least two days a week of muscle-strengthening activity that works all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. Two or three full-body sessions a week covers that, with a rest day between them.
Two or three sets of 8 to 12 reps
For most moves, two or three sets of 8 to 12 reps is a sensible place to begin. The range gives you room: pick a weight you can lift for at least 8 good reps, and stay with it until you reach 12.
- Big moves first, such as a squat, a push and a pull, while you are fresh.
- One or two smaller moves after them, such as a hinge or a core exercise.
- About 6 to 8 exercises in a session, warm-up and cooldown included.
How hard should a set feel?
Hard, but not all-out. A useful rule is to stop with about two good reps left in the tank. Your form stays clean, you recover in time for the next session, and you can still tell when the weight starts to feel lighter.
When to add more
When you reach the top of the range on every set, for example three sets of 12 with two reps to spare, add a little weight next time and drop back toward 8 reps. That is progressive overload in one sentence: do a little more than last time, and write it down so you know what last time was.
The short version
- Two or three full-body days a week.
- Two or three sets of 8 to 12 reps.
- Stop with about two reps left.
- Top of the range on every set? Add a little weight.
General information, not medical advice. If you have pain or a health condition, check with a clinician before you start.