​Reps and Sets

• ​Rep: A repetition (rep) is a one complete exercise movement.

• Set: A certain number or group of reps. For example, 10 to 15 reps make one set

​Rest Periods

• ​Time between your sets

• ​For strength building workouts, give yourself more time between sets.

• ​For edurances workouts, give yourself less time between sets.

Different types of strength training​

• Two main categories are...

• ​Weight Training

• ​Bodyweight/Calisthenics

​Weight Training

• ​It's physical training that involves lifting weights.

• ​You may use dumbbells, barbells, kettlebells, weight machines, weight vest etc.

Calisthenics/Body Weight​

• Calisthenics is resistance training using your own body weight.

• ​This can be push ups, pull ups, dips, squats, lunges, sit ups, etc.

​Benefits of Strength Training

• Helps building stronger bones

• ​Helps build muscles and tone muscles.

• ​Weight training can be better than cardio at burning calories.

​Strength Training Risks

• ​Can easily overuse certain muscles if you do the same workout too often (always good to mix it up during the week).

• ​Can be dangerous if you are not careful or use too much weight (always have a spotter when using free weights or when possible).