Fitness is at the center of what we do.
To Tilla Fit, fitness isn’t optional.
It’s something that every person needs.
Over the past year, we shared 52 reasons WHY people need fitness.
Now we shift to the next question.
HOW do you start?
HOW do you stay consistent?
HOW do you build a lifestyle that lasts?
HOW do you get results?
Over the next 52 weeks, we’ll answer those questions.
Here is week 15 of 52 on HOW to approach fitness.
“Sets, Reps & Rest”
Last week, we learned the basic movement categories.
Squat. Hinge. Press. Pull. Lunge. Cardio.
Now you pick an exercise.
But what do you actually do with it?
How many sets?
How many reps?
How long should you rest?
There are hundreds of ways to answer those questions depending on your goals, experience, injuries, age, and training history.
But we’re going to keep it simple.
For someone looking to build muscle, improve overall health, stay strong for life, and develop a well-rounded level of fitness, here’s an approach we really like at Tilla Fit.
Reading A Workout
You might see this written:
Dumbbell Goblet Squat
4 x 8
Rest 1:00
What does that mean?
The 4 represents sets.
The 8 represents repetitions.
So you’ll perform eight Goblet Squats, rest for one minute, and repeat until you’ve completed four total sets.
That’s it.
Progress Week to Week
Let’s say Week 1 looks like this:
Goblet Squat
4 Sets x 8 Reps
35 Pounds
1:00 Rest
Choose a weight that’s moderately challenging.
When you finish your eighth rep, you shouldn’t feel like you barely survived, but you also shouldn’t feel like you could do another 20.
Your legs should feel fatigued. Your breathing should be elevated. The final few repetitions should require some effort while still allowing you to move well.
Then next week, don’t immediately grab a heavier dumbbell.
Keep the same weight.
Keep the same one-minute rest.
But now try:
4 x 9–10
The following week, maybe you reach 11.
Then 12.
Over time, continue adding repetitions until you’re able to perform around 15 quality reps per set.
Now you’ve earned the increase.
Grab a heavier dumbbell and go back to:
4 x 8
And start climbing again.
8 → 10 → 12 → 15.
Add weight.
Back to 8.
Repeat.
This is one of the simplest ways to understand progressive overload.
You’re asking your body to gradually accomplish more work.
And when your body adapts, you increase the challenge.
What About Rest?
Rest is another tool you can manipulate.
For the type of general fitness we coach at Tilla Fit, we usually don’t want people sitting around for five minutes between every set.
If you’re training specifically for maximal strength or power, longer rest periods can absolutely have a purpose.
But that’s not the primary goal for most people.
We’re trying to build strong muscles, a healthy heart, work capacity, and a body that continues performing well for decades.
So instead of always asking:
“How much more weight can I add?”
Sometimes ask:
“Can I accomplish the same work a little more efficiently?”
Maybe you performed four sets with 90 seconds of rest last month.
Eventually, you accomplish the same work with 75 seconds.
Then 60.
You didn’t add a single pound, but you still progressed.
And now you’re introducing another element to your training: work capacity.
You’re teaching your body to recover and perform again.
This Week’s Challenge
Pick one movement.
Choose a weight you can perform for four quality sets of eight with about one minute of rest.
Write down your weight and repetitions.
Next week, repeat it.
Same movement. Same weight. Same rest.
But try to accomplish just a little more.
That’s programming.
And next week, we’re going to take a break from traditional strength training and show you how to build your own Bootcamp workout.