To get the most benefits out of your resistance program, it is ideal to work out 3-4 times per week to maximize your results.
The majority of your training should center around compound functional exercises including: - The Push - The Pull - The Knee Flexion - The Hip Extension
You can perform different numbers of repetitions to obtain different effects. In general there are four rep ranges: - 12+ reps - 7-12 reps - 4-6 reps - 1-3 reps
As a beginner, your workout should not last longer than 30-40 minutes. It all depends on how you design the actual workouts... Let's go over that now