If you’re new to resistance training, focus on movements that mimic what you do in your everyday life.

“This would involve pushing and pulling in both the horizontal and vertical planes,” says Siebert.

It’s also important to look for balance and symmetry, as this can promote full muscle development while helping you avoid injuries and imbalances. For example, pairing a chest press with a horizontal row develops both the front and back of your body to make you more stable and balanced in terms of muscle development.

If you’re worried about looking too “bulky”, don’t worry.

“”It becomes bulky“requires lifting weights that feel heavy, where maybe you can only do two more reps before you fail when you finish the set,” says Siebert.

If you want to get toned muscles, aim for three to four sets of eight to 12 repetitions of each lift. When trying to build strength, aim for three to five sets of four to six repetitions with extended rest.