For an efficient improvement in the Strength of your muscles you should work out in terms of sets. Repeat the sets around 5 times with the maximum weights you can. Additionally, it is beneficial for your muscles to perform pull-ups, push-ups, box jumps, floor wipers, single arm clean and press. Each of these movements need to be at least 25 reps.
The strength training will help you build and strengthen muscles, loose fat. Strength training includes working of your muscles in a natural way of their movement. A generic strength training has five main exercises, which are squats, deadlifts, bench press, shoulder press and pull-ups.