There are fundamental principles to Weight Training that every novice trainee should understand and follow. Your understanding about repetitions, sets, rest intervals, workout frequency, and workout intensity will make your fitness goal more effective in terms of providing you with effective results.

Many people do things randomly and maybe get some results, but then that is where they reach a sticking point or plateau. Therefore, results stagnate. Do not be one of those individuals who try to follow a prerequisite plan with the help of learning those weight training fundamentals which I will explain next.

Repetitions (aka: reps)

Repetitions are the number of lifts you are performing at one time or during one set. Usually the higher the number of repetitions you perform the less sets you should include. Otherwise, you can over-train your body and negate your results.

When performing a certain number of repetitions, there will be the effect that exercise physiologists and other experts in their sports field have categorized them as follows:

-For gaining strength your repetitions should be between one and five.

-To build more muscle tissue, it is recommended to follow 7-12 repetitions.

-To gain power which is different than strength, then following an explosive pace of repetitions; they should be done at a minimum of 1 to 5 repetitions.

-If your objective is to burn more calories, then the higher number of repetitions (more than 15) is recommended for better results.


Sets are correlated directly with repetitions, and as I mentioned before the more reps you perform, consequently, you should perform less sets. For example, if you are following the strength type of training, then you will want to follow a low number of reps and a higher number of sets such as:

Four repetitions for five sets.

Rest Intervals

There are the rests between your sets. In general, if you are following power or strength weight training, then you probably need longer periods of rest like 90 to 180 seconds. And if you are following muscle building training, then you might need less rest which can be 45 to 60 seconds.