The American College of Sportsmedicine recommends the above as the minimum prescription for developing moderate to high muscular fitness levels. In order to enhance muscular fitness, you should develop an exercise program which has 8 - 10 exercises for the various major muscle groups. These exercises should utilize opposing muscle groups. In other words, if you choose an exercise for the front of the arms, you should also include an exercise for the back of the arms. Or, if you include exercises for the chest, you should also include exercises for the upper back.

Each exercise should be performed in sets of 8 - 12 repetitions. One set is the minimum that should be performed for each exercise. As time permits, 2 - 3 sets of each exercise will provide greater benefits. You should perform your muscular fitness program at least two days per week. As you get stronger, or if time permits, you can increase the number of days to 3 - 5 days.

If you are inexperienced with the use of weights or of proper lifting techniques, you should seek the advice of a professional before embarking on a weight training program. Or, you can sign up for, and take a college-level basic weight training class. If you are more interested in muscular endurance, you can take a Circuit Weight Training course.