Weightlifting is a strength-training activity that increases your muscle mass by forcing you to work against the resistance of varying amounts of weight. Typically, weightlifting exercises require you to perform repeated movements called repetitions. To tone your body, you need to perform a certain number of repetitions organized in units called sets.
Repetitions and Sets
A single set of a weightlifting exercise may involve anywhere from 8 to 15 repetitions, the Mayo Clinic and the Centers for Disease Control and Prevention agree. Typically, each set of repetitions you perform will require enough effort to temporarily exhaust your muscles' lifting capacities. Depending on the degree of toning or muscle building you desire, you can perform a single set of a given exercise or two or three sets divided by brief periods of rest and recuperation.
Weightlifting Frequency
Typically, you will need to lift weights at least twice weekly to see any beneficial results, the CDC reports. During any given week of exercise, work all of your body's major muscle groups, including the muscles of your shoulders, chest, back, arms, abdomen, hips and legs. Avoid working any particular muscle group two days in a row; instead, allow at least one day of recuperation between individual sessions. Depending on your preferences and available time, you can perform exercises for your entire body on a single day or use each session to focus on different areas such as your upper or lower body.
Proper Technique
To perform your repetitions safely, learn proper weightlifting techniques, the Mayo Clinic recommends. While you may learn these techniques on your own, you may see better results by working with a fitness specialist, such as a weights coach or a personal trainer. Start your program slowly and build it up gradually over time as your muscles and supporting structures become accustomed to the effects of exercise. Once you can perform a set of exercises easily, you may need to increase the amount of weight you lift to gain continued health benefits.
Considerations
Instead of lifting weights, you can strengthen and tone your body with exercises that use specialized lengths of rubber tubing called resistance bands. Other activities that can help you achieve the same effects include body-weight exercises such as sit-ups and push-ups, the performance of certain yoga postures and involvement in gardening activities such as shoveling and digging. If you have a physical condition that restricts your mobility or exertion level, your doctor may be able to help you devise a plan that allows you to safely lift weights or perform other strength-building activities within your known limitations.
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