If you’ve been following along in this series, you already know this: strength training doesn’t have to be complicated to be effective.
In the first post, we talked about starting with exercises you enjoy and building consistency before worrying about perfection. In the second post, we broke down how to structure your first full-body workout using just your bodyweight, focusing on simple, foundational movements.
This post is where many people start to feel overwhelmed.
Suddenly you’re seeing numbers and these terms you need to look up on Google.
3×10. 4×8. AMRAP. Drop sets. Tempo.
But don’t worry. You don’t need complicated programming to get stronger. You just need a basic understanding of sets, reps, and progression — and even those can be simplified.
Let’s break it down.
What are reps and sets (really)?
A rep is one complete movement of an exercise.
A set is a group of reps done in a row.
That’s it.
If you do 10 squats, rest, and then do 10 more squats, you’ve done:
- 10 reps
- 2 sets
How many reps should you do?
For most beginners — and honestly, most people — a moderate rep range works really well.
A simple place to start:
- 8–12 reps for most exercises
This range builds strength, reinforces good form, and avoids burnout.
If you’re struggling to hit 8 reps, the exercise may be too challenging.
If you’re easily cruising past 12 reps, it may be time to progress.
How many sets do you need?
More is not always better.
For most beginner-friendly workouts:
- 2–3 sets per exercise is plenty
Short on time? Even 1–2 sets still count. Consistency always wins.
How long should you rest?
You don’t need a stopwatch.
Rest long enough that you can complete the next set with good form. For most people, that’s 30–90 seconds.
If you’re still breathing hard or feel shaky, rest longer. Strength training isn’t cardio.
What does “progression” actually mean?
Progression just means doing a little more over time.
It does not mean:
- Making every workout harder
- Increasing weight every week
- Feeling wiped out after every session
Progress can look like:
- More reps with the same weight
- An extra set
- Slower, more controlled reps
- Better form
- Increased confidence
All of those count.
First, master bodyweight — then add weight
If you read the previous post in this series, we focused on building a full-body workout using just your bodyweight. That’s intentional.
Bodyweight training teaches you:
- How the movements should feel
- How to control your body
- How to stay consistent without intimidation
After you’ve been doing those workouts consistently for a few weeks to about a month, that’s a great time to start adding resistance.
Not because you have to — but because your body is ready for more challenge.
Adding dumbbells doesn’t change the structure of your workout. It simply increases the difficulty of the same movements you already know.
When you add weights, the rules stay the same
This is where people often overthink things.
Whether you’re using bodyweight or dumbbells, the basics don’t change:
- You still use 8–12 reps
- You still do 2–3 sets
- You still rest as needed
- You still focus on good form
The only difference is that you added load (aka weight or resistance of some kind) to make things more challenging.
Simple example: putting it all together (with dumbbells)
Here’s what that same beginner-friendly structure might look like once you’ve added weights:
- Goblet squats: 2–3 sets of 8–12 reps
- Dumbbell chest press: 2–3 sets of 8–12 reps
- Dumbbell Romanian deadlifts: 2–3 sets of 8–12 reps
- Dumbbell rows: 2–3 sets of 8–12 reps
- Core movement (plank or dead bug): 2 sets of 20–40 seconds
You don’t need to rush this. Start light. Focus on control and as you get more confident add weight. Lower body and larger muscle groups you will generally be able to progress faster.
You don’t need to change everything at once
One of the biggest mistakes people make is constantly switching workouts. If you need variety at first to keep you interested and working out, then do that! But repeating the same movements/workout has a TON of benefits and is where you really get strong!
What if you’re not “feeling it” one day?
Not every workout will feel amazing — and that’s normal.
Some days, just showing up and completing the workout as written is the progress. Every time you don’t feel like doing that workout and you do, it makes the future easier.
If the “not feeling it” is coming from wondering if you are doing an exercise correctly or safely, that’s where investing in a couple sessions with a personal trainer can be really helpful. Think of it as a short term investment for long term payout in your health.
Coming next: choosing the right workout split for YOU
In the next post, we’ll talk about:
- Full-body vs upper/lower splits
- How to match workouts to your schedule
- How to choose a structure you’ll actually stick with
If you want structure without the guesswork…
Level Wellness offers strength training programs to fit any budget. From standard beginner programming to custom 1 on 1, the right program for you and your goals is just a phone call away. Request your FREE no obligation consultation here.
