Number of exercises needed for ideal training: trainer

fitness

by Adriana Diaz

Experts have revealed the ideal amount of exercise you should complete for the most effective workout, but the numbers suggested for the average person may surprise you.

Fitness experts recommend completing 3 to 8 exercises per workout session, depending on your athletic ability.

Repeat each movement 3 to 4 times for 5 to 12 sets. This is called a “rep.”

Experienced athletes will be able to complete more exercises and more reps, but beginners are advised to start slowly to avoid injury.

People who are just starting to build muscle should aim for two to three movements per workout.

Beginners should start small to “learn, master, really feel the movement and make it their own,” Ebenezer Samuel, a certified strength and conditioning specialist, explained to Men's Health.

Fitness enthusiasts can add more movement to their routines, but experts warn athletes not to overdo it.

Athletes who are already committed to a practice or game schedule should spend no more than 45 minutes on additional training.

Your fitness goals also affect how you should work out.

To build muscle, trainers recommend doing more sets of exercises, longer breaks in between, heavier weights, and fewer reps.

Those aiming to burn fat should stick to more exercises, shorter rest periods, lighter weights, and more reps.

Trainers also recommend creating workouts that focus on specific muscle groups or areas.

Those who want to build upper body strength need only focus on three types of movements: pushes, pulls, and isometric holds.

“Push” training includes exercises such as chest presses, lateral raises, and overhead shoulder presses, while “pull” training includes exercises such as bicep curls, rows, and pull-ups.

On the other hand, if you need to slow down, an isometric hold works to keep your body steady in a position for a set amount of time. Planks and overhead holds work well.

Low-impact exercises can help build strength and endurance by tightening and contracting specific muscle groups while in a stationary position.

Most of these exercises can be performed with weights, but they are also effective without weights.

Experts suggest that lower body workouts focus on all the major areas of the legs, including the quadriceps, hamstrings, glutes, and calves.

According to the U.S. Department of Health and Human Services, adults are recommended to get about 150 minutes of moderate exercise and two days of strength-building physical activity each week.

But fitness experts agree that just moving your body and getting your blood pumping in any way you can can help you start your fitness journey.

“Anything is better than just sitting on the couch,” Eric Sun, a private trainer in New York City, told Men's Health.