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8. EXERCISE PROGRAM
Reps and Sets
Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without
a break, while Sets denotes how many times you should repeat that exercise in a training session e.g. 3 sets of 10 reps
means you should perform 10 reps for 1 set, have a break and then repeat another 2 sets.
Recommended Rep Ranges
6-8 reps Functional strength and hypertrophy (increase in muscle size)
8-12 reps Total hypertrophy (increase in muscles size)
12-15 reps Muscle-strength endurance
SAFE USE OF YOUR EQUIPMENT
When using a barbell always ensure that there is someone to help you if you get into any difficulty on an exercise
specifically when bench pressing, shoulder pressing or squatting. As you start using heavier weights, it is advised that you
train with someone as you can help each other out while training and motivate one another to achieve your goals.
Do’s and Don’ts
• Do make sure that your weights are firmly clamped to the bar.
• Do seek medical advice before starting any exercise programme.
• Do start off slowly to avoid unnecessary soreness and stiffness.
• Do remember to bend at the knees when lifting heavy weights from the floor.
• Do maintain a firm, straight back when lifting weights.
• Do remember to breathe properly.
• Do warm up thoroughly before exercising.
• Don’t exercise within 2 hours of eating a large meal.
• Do ensure that there is someone to help you when you lift heavy weights.
