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8 ” Mayo Clinic recommends choosing a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.² Research cited by Mayo Clinic shows that a single set of 12–15 repetitions taken to muscle fatigue can build muscle efficiently in most people.² When that becomes easy, gradually increase the weight or resistance.² To summarize, a strong starting point is: 2–3 strength training sessions per week Exercises that target all major muscle groups 2 1 set of each exercise, using a resistance level that leads to muscle fatigue after about 12-15 controlled repetitions