According to the American College of Sports Medicine, it recommends healthy adults the following in order to engage in strength training for health and fitness:
· Follow a specific activity plan (workout) 2-3 times a week.
· Perform 8-10 resistance exercises per workout.
· Exercise all major muscle groups.
· Repeat each exercise 8-12 times (reps).
· Use an amount of weight that can be moved the desired number of times.
· Breathe normally while exercising.
· Move a muscle or muscle group through the full range of motion.
· Warm up prior to and cool down after an exercise session.