Finally, we have the volume. “We do need to meet a minimum viable volume,” says Baxter, if you want to see results quickly. What does she mean by “volume,” you ask? Calculate your set number times the number of reps you do, times the weight selection you choose—that large number at the end is your volume. 

“What research tends to suggest is a minimum of 10 to 15 sets per muscle group, per week,” she adds. “That would be something that I would recommend for a brand-new beginner. For a more advanced athlete, we might see 30 exercises.” 

But here’s the thing: Your volume should progress over time, says Baxter. Keep track of your total volume number for each training session over a six- to 12-month period. “We should see that number progressively increasing,” she says. If it stays the same over a long period of time, chances are you might not see the results you want.