The Right Weights

You should do up to five sets of repetitions for each exercise, depending upon your stamina. Also for each set do only three to eight repetitions. This rule is very important while doing weight or resistance training. Take rest in between the sets also, but not for too long.
Once you have completed a set of repetitions in an exercise, take a break of about two to five minutes. If you are able to do more than eight repetitions at one time, then it means that your weights are too light. On the other hand, if you are unable to do even three repetitions, it means that they are too heavy for you.

Surprise your Body

Variety in your exercise routine helps in two ways. Firstly, it tackles the problem of boredom. When you’re doing the same routine every day or even every other day, your mind as well as body get exhausted. So workout the same groups of muscles on days as scheduled, only work them out in a different way.

Try different angles as well as movements. You can use various equipments like stretch bands, machines, sandbags, dumbbells etc for your resistance training.

While doing cardio exercises also, keep changing your intensity. So divide the time period into different time intervals and vary your speed at each interval. Go slow in one set, then increase your speed substantially in the next one.  So, in one set your heart rate really shoots up, then in the successive set let it come back to normal again.

Such diversity in your workout helps you immensely. If you do the same routine every day, your body gets accustomed to it. The body will adapt to the dreary regimen and you won’t reap much from your efforts. So make your workouts diverse. The unfamiliarity will only challenge your body and enhance your fitness level.

Motion in your Exercise

While choosing exercises for your workout regimen, prefer motions that you commonly execute in your daily life also. For example, if you lift a lot of things while working in the kitchen; like pickle jars, baking dishes etc; you should be including a number of lifting exercises for your hands.  So instead of doing a benchpress lying down, stand up and lift weight with your hands or do a cable press.