It is recommended that you do a minimum of 8‑10 exercises involving the major muscle groups. Women tend to possess less upper body strength than do men. Therefore, women may need to concentrate more on upper body strength exercises.
The first few strength training sessions should be used to determine how much weight to lift for each muscle group. As a general rule‑of‑thumb, use as much weight as can be lifted 10‑12 times. The last repetition should be fairly difficult to lift.
Strength training should be done at least two days per week, but not working the same muscle group two days in a row. Additional sets and more days per week may produce greater gains, but research has found that about 75% of the increase in strength occurs performing one set per day, two days per week compared to three days per week.
Breathing properly is an important issue while training. Avoid holding your breath when lifting the weight, because this can increase blood pressure and inhibit the return of blood to the heart. It is generally recommended to exhale while the muscle is working the hardest (i.e. lifting the weight in a bench press) and to inhale on the release (lowering the weight).