1: One lift of a weight or completion of an exercise movement is called a repetition or ‘rep’ for short.
2: A series of repetitions is called a ‘set of reps’ or a ‘set’ for short. Common exercise recommendation for beginners is for three sets of ten repetitions of an exercise, often written as 3×10 — for example three sets of ten squats.
3: When starting, try one or two repetitions with a low weight to get the feel of the procedure, then try up to 10 exercises consecutively (one set).
4: Try lighter or heavier weights for comfort with useful intensity. If you can only do less than eight reps then you may be lifting too heavy a weight. If you can do many more than 12 reps without too much effort, say 20, you may need to weight up a little, although some programs for strength endurance use this many reps. This applies to all exercises described.
5: You should rest between sets so that your body replenishes its energy system for the next round. Time taken between sets can be as short as 60 seconds or as long as five minutes depending on the intensity and weight. One to two minutes is usually adequate rest time for a ten rep set of moderate to low intensity.