Finally we have volume. “We need to hit minimum viable volume,” says Baxter, “if you want to see results quickly. What does she mean by “volume,” you ask? Calculate the number you set times the number of reps you did by the weight you chose – that’s the big number at the end and is your volume.

“Research suggests a minimum of 10-15 sets per muscle group per week,” she adds. “This is what I would recommend for a beginner. For a more advanced athlete, we might see 30 exercises.”

But here’s the thing: Your volume should progress over time, Baxter says. Track your total volume for each workout over a period of six to 12 months. “We should see that number gradually increase,” she says. If it stays the same for a long period of time, chances are you won’t see the results you want.