Three Sets. Do 3 sets of each strength training exercise in order to adequately work your muscles. You need to do 3 sets in order to really recruit those deep-down muscle fibers, otherwise you’ll just be superficially training the muscles – getting less bang for your buck (or guns, if you will).
Three Days. Ideally, you want to do strength training exercises three days per week. We know, sometimes this may be too much to fit in your busy schedule, but even squats while you’re brushing your teeth or push ups waiting for the shower to heat up count! But remember this: while 1 or 2 days per week of strength training is better than none, it really takes 3 days to see change (and more than 3 won’t do you any good since you need rest days to actually build muscle).
Three Increases. Every three workouts you should be increasing the amount of weight you’re lifting. (Don’t worry, you won’t bulk up – you need more testosterone than women have naturally to really build bulky muscles.) One good rule of thumb is to start with a weight that allows you to do 10 reps per set on the first day, increase to 11 reps per set on the second day and increase to 12 reps per set on the third day. After three days, increase your weight and go back to 10 reps per set.
Hate working out? Read this!