Experts have revealed how many exercises you should be doing for the most effective workout, and the number suggested for the average person might surprise you.
Fitness room PHOTO: Shutterstock
Fitness experts recommend completing between three and eight exercises per training session, depending on your athletic ability, writes nypost.com.
Each movement should be repeated three to four times—known as performing reps—for five to 12 sets.
More experienced athletes will be able to complete several exercises multiple times, but beginners are encouraged to start slowly to avoid accidents.
Those just starting to build muscle should aim for two to three movements per workout.
Beginners should start small for “to learn or master and really feel the movements,” Ebenezer Samuel, a certified strength and conditioning specialist, explained to Men's Health.
Fitness enthusiasts can add more moves to their routine, but experts warn athletes not to overdo it.
Athletes who are already engaged in training and competition should not spend more than 45 minutes in additional training.
Your fitness goal also influences how you should train.
To build muscle, trainers recommend more sets of exercises, longer rests between them, heavier weights and lower repetitions.
Those aiming to burn fat should limit themselves to more exercises, shorter rest periods, lighter weights and more repetitions.
Trainers also recommend creating workouts that focus on specific muscle groups or regions.
People looking to build upper body strength really only need to focus on three types of movements to get started: push-ups, pull-ups, and isometric holds.
The trainings of “push”
include exercises such as chest presses, lateral raises and overhead presses, while “pull” include bicep curls, rows and chin-ups
Meanwhile, when you need to slow down, isometric holds work because you're holding your body steady in a certain position for a certain amount of time—planks and overhead holds will do the trick.
Low-impact exercises work to build muscle strength and endurance as muscles tighten or contract specific muscle groups while held in a static position.
And while most of these exercises can be done with weights, they can also be effective without them.
For lower body workouts, experts suggest focusing on hitting all the major parts of the leg: quadriceps, hamstings, glutes, and calves.
Adults are advised to get about 150 minutes of moderate physical activity and 2 days of strength training per week, according to the US Department of Health and Human Services.
But fitness experts recognize that just moving your body and getting your blood pumping in any way will help you start your fitness journey.
“Anything is better than sitting on the couch,” Eric Sung, a personal trainer in New York City, told Men's Health.