Intensity Whether you are using resistance bands, dumbbells or exercise machines, here is a guide for how hard you should be exerting yourself while working out. Think of a scale from 1 to 10. Level 1 requires almost no effort (like sitting on the couch), while level 10 requires every bit of strength you have. Intensity Level 0   = No resistance, 0% effort, sitting on the couch 5   = Medium resistance, 50% effort, very little fatigue 10   = Much resistance, 100% effort, near muscle failure     Just Staring an Exercise Routine If your just starting a workout program, you may want to start somewhere in the intensity level of 3-5 so that you can focus on proper form. After 8 weeks of training your should have increased your intensity level into the 8 - 10 range.   Muscle Development Building muscle requires medium to high intensity ranges. You will need to determine your intensity levels that will correspond to your weight lifting routine.       Note:   To increase your exertion level simply increase your weight or use a more resistant exercise band. The thicker the resistance band, the higher the resistance. You can also use 2 or 3 resistance bands at the same time to increase resistance. Remember, never sacrifice form for more resistance.     For Cardio Exercises For cardio exercises you should be able to answer short   "yes" or "no" questions, but not be able to have a lengthy conversation.