Final answer:
For strength training, upper body exercises typically require 6 to 12 repetitions per set, while lower body exercises range from 8 to 15 repetitions per set. Progressive overload is essential for continuous muscle growth and adaptation.
Step-by-step explanation:
The question is related to the optimal number of repetitions per set for strength training in both the upper and lower body. For the upper body, weights should typically be lifted for about 6 to 12 repetitions per set, which is a range that promotes muscle hypertrophy (growth). For the lower body, the common recommendation is slightly higher, typically 8 to 15 repetitions per set, to both increase muscle size and endurance. These ranges can vary depending on the individual's fitness goals, experience level, and specific training program. Such systematic progression in strength training is crucial to continually challenge the muscles and stimulate growth, as static loads will not lead to further improvements.
To ensure the muscle continues to adapt and grow, the weight lifted must become progressively heavier over time. This aligns with the principle of progressive overload, which is fundamental in strength training. For example, a football coach may notice improvements in his players' maximum lifts after a strength development class, showing the effectiveness of a systematic and progressive training regimen.