Workout

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

To make progress with resistance training you first have to establish what you're trying to achieve. The target and the pace you move at is heavily intertwined. Learn how to structure and specify your program.