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When using weights for the purpose of toning, your focus should be on the amount of repetitions performed. A good routine would include 2-3 sets of 12-20 repetitions, with a rest period of 30-60 seconds between each set. Do exercises like biceps curls, triceps pull downs, machine overhead extension, cable triceps extension, etc., for about a total of 30-60 minutes. Make sure to pair push exercises with pull exercises. For instance, follow a leg extension with a leg curl.


Building Muscles

If it’s adding muscle mass that you’re working towards, you’ll need to do weight-training, which means that you’ll be using heavier weights and performing fewer repetitions than if you were toning.

The added resistance of heavier weights forces the fast-twitch muscle fibers to contract as much as possible and this leads to muscle growth. The best exercises for this purpose are simple ones with compound free weights, like bench presses, barbell rows, pull-ups, etc. A good program would be to complete 3-5 sets of 6-8 repetitions, resting 1-3 minutes between each set. To stay safe, do only 2-3 exercises per body part and train 3 times a week for 45 minutes per session.

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