How To Make Sure Your Exercising Correctly For Your Specific Goal

Before you start to exercise it’s really important that you are clear on ‘why’ you are exercising.

Do you want to lose fat?

Do you want to tone your body?

Do you want to build muscle?

Do you want to improve your fitness?

Because it’s only by knowing what you want to achieve with exercise that you’re actually going to exercise in the correct way.

Let me break it down a little for you:

Let’s say your goal is to BUILD MUSCLE:

Weight: Heavy enough that you have what's called 'muscle failure' after the 8th rep - this means you can't possibly perform another rep without your hard earned rest period

Perform: 3 Sets of the exercise

Perform: 8 Repetitions of each exercise

Take a Rest between sets of: 2- 3 minutes

Frequency of exercise: 2/3 times per week

This means you would do 3 sets of 8 reps (e.g 8 tricep dips performed 3 times in total). After each set of 8 reps you would rest for 2 - 3 minutes.

Alternatively let’s say your goal is to BUILD MUSCULAR ENDURANCE (I.e improve your endurance)

Weight: Heavy enough that you have what's called 'muscular fatigue' after the 15th rep - this means your muscles are tired after the 15th rep

Perform: 3 Sets of the exercise

Perform: 15 Repetitions of each exercise

Rest between sets: 30 - 60 seconds

Frequency of exercise : 2/3 times per week

This means you would do 3 sets of 15 reps (e.g 15 tricep dips performed 3 times in total). After each set of 15 reps you would rest for 30-60 seconds.

As you can see - the ‘way’ you exercise will determine your results. If you are incorrectly exercising for your goal….you’re much less likely to reach your goal.

For more help on exercising to reach your specific goals please do consider working with me in more depth. Click here to find out how!