Determining the right load when starting muscle building training is essential to get the most out of training sessions and prevent injuries. The starting load is different depending on whether you want to build muscle or increase your muscle endurance. Typically, when building muscle, do six to eight repetitions (reps) per set. How many sets you do is determined by your goals and training level. On average, muscle endurance training requires at least 10 to 12 reps per set.

First, select which exercise is optimal for the area of the building muscle body you are targeting. Ask a trainer or consult a guide for a list of exercises. Then choose the best warm-up weight. Warm-up weight can be selected through trial and error until you find the right weight. Warm-up weights should allow for a minimum of 20 reps before tiring. Once your warm up is over, select a weight that will allow for at least 10 reps to be completed at a time. Record the weight used and the number of reps done per set before muscle fatigue sets in.