This is ideal for deadlifts, squats, bench presses and Olympic lifting.” On the other hand, Sheridan says that beginners just looking to tone up might aim for a maximum of 20 reps per set.

New research shows 20-rep and 10-rep resistance training both build muscle and strength equally - but high reps may boost endurance too. Discover how to revolutionize your training with science-backed ...

I don't lift weights heavier than 7 pounds because when I do, my shoulders, back and chest bulk up in a way that I don’t like. So, I prefer to stick to my 3- or 5-pound dumbbells.

Yes, lifting progressively heavier weights will keep your body challenged and stimulate muscles enough to get stronger and build muscle; this is a fundamental part of the hypertrophy (muscle-building) ...