When designing your workouts, it's important to consider each of the following factors

Repetitions: This refers to the number of times you lift a weight or perform a specific exercise movement within a set. The number of repetitions you perform can vary based on your goals and fitness level. For strength training, you typically perform fewer reps with heavier weights, while for endurance training, you would perform more reps with lighter weights.

Sets: A set is a group of reps performed back to back. Depending on your goals and fitness level, you may perform multiple sets of each exercise. For example, if you're aiming for strength gains, you may perform 3-5 sets of 6-8 reps each.

Rest: Rest is the time you take between sets or exercises. The amount of rest you need can vary based on your goals and the intensity of your workout. For example, if you're aiming for endurance gains, you may take shorter rest periods (30-60 seconds) between sets, while if you're aiming for strength gains, you may take longer rest periods (2-3 minutes) between sets.

Tempo: Tempo refers to the speed at which you perform each rep. You can vary the tempo of your reps to target different muscle fibers and achieve different goals. For example, slowing down the eccentric (lowering) portion of a squat can increase time under tension and help build muscle mass.

Frequency: Frequency refers to how often you perform a workout. The frequency of your workouts can vary based on your goals and fitness level. For example, if you're aiming for strength gains, you may perform full-body workouts 2-3 times per week, while if you're aiming for endurance gains, you may perform cardio workouts 4-5 times per week.

When designing your workouts, it's important to consider these factors and tailor your workout to your specific goals and fitness level. Additionally, it's important to continue challenging yourself by