You'll need to dial in your training for the gains you want—and that starts by structuring your workouts right.

While low reps are best for learning an exercise that is complicated or that is brand new to you, beginners are often recommended to work in a medium rep range as soon as they’re comfortable ...

Stand tall holding your dumbbells with straight arms by your sides. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ...