Strength or resistance training challenges your muscles with a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell or pulling on a resistance band. Using progressively heavier weights or increasing resistance makes muscles stronger. This kind of exercise increases muscle mass, tones muscles, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus. Show
The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week. One set — usually 8 to 12 repetitions of the same movement — per session is effective, though some evidence suggests that two to three sets may be better. Your muscles need at least 48 hours to recover between strength training sessions. These seven tips can keep your strength training safe and effective.
For detailed workouts and more on the benefits of exercise and how to develop a plan stick with it, buy Exercise: A program you can live with, a Special Health Report from Harvard Medical School. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you. This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine. It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly. We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment In today’s guide on workout programing, we’ll cover (click each to get right to that answer):
The Correct Number of Reps and Sets for a WorkoutAs Coach Jim mentions above, “Rep” stands for “repetition” and defines one complete motion of an exercise. And one “set” is a consecutive number of reps without stopping. And one “smorgasbord” is a buffet of food. (This has nothing to do with this article, but it’s a fun word to say.) As we mentioned throughout our Strength Training 101 series, how many reps and sets you should do is really going to be dependent on your goals. For example, is your goal to improve:
Depending on what your goal is, the sets, reps, and rest intervals will change. Oh, you’re just starting your strength training journey? Well, make sure you grab our free guide, Strength Training 101: Everything You Need to Know. I’ll send it to you for free when you join the Rebellion (that’s us!). Download our comprehensive guide
Alright, let’s break down reps and sets for you, because I can see you still have questions. Remember, “Rep” stands for “repetition” and is more or less one complete exercise. Like a push-up: So “2 sets of 5 reps of push-ups” means, “5 consecutive push-ups, a rest, then another 5 consecutive push-ups.” Cool? Cool. When deciding on how many sets and reps to do, it begins by asking “What am I trying to get out of this workout?!“ We’ll group different rep ranges into different goals, for:
I’m going to share with you the commonly accepted answers, but they ALL come with a HUGE caveat that I’ll share at the end of this article. I’m going to start with the “widely accepted numbers here.” Let’s chat about the following: 1) MUSCULAR ENDURANCE (long-lasting muscle) – Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a LOT of repetitions. People targeting muscular endurance will aim for a range from 12 to 20+ reps. Obviously, you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads. Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.[1] If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well![2] Reps for increased muscular endurance: 12+ 2) MUSCLE SIZE (“sarcoplasmic hypertrophy”) – This is for guys or gals looking to build larger muscles. The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle. Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size (i.e., increased cross-sectional area of the muscle). If you’re looking to get bigger:
Reps for increased muscle size: 6-12[3] 3) STRENGTH AND POWER (“myofibril hypertrophy”) – If you’re training for specific sports and just want to get stronger with more power – but not necessarily get bigger, this is the strategy for you. This type of training focuses on strengthening the myofibril, the contractile part of the muscle, hence the name “myofibril hypertrophy.” For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up heavy weights, focusing all that concentrated effort into just one or a few reps.[4] Something to note when lifting for strength and power: not only are you shocking your muscles, but you’re also putting a lot of pressure on your body’s central nervous system (CNS). So what does this mean? In a way, it means your body’s ability to communicate with its muscles has grown fatigued, and performance may suffer. That’s why you may want to rest between 2-5 minutes in this range. Oh, and your CNS will adapt and become stronger, which will be critical for building strength and power.[5] This is how powerlifters train:
Since powerlifting really taxes the central nervous system, you may be waiting 3-5 minutes between sets when training in this fashion. TO RECAP, these are the rep ranges you should be considering:
I realize this is a lot to figure out, so if you are somebody – like me – who just wants to be told what to do and outsource all the worry of “am I doing the right workout for my goals?” I got you covered! I’d love to learn your story, and then build a custom program that fits your goals. We’ll help you with your nutrition, your workouts, and even check in regularly to keep you accountable! How Many Sets Should I Do?As explained above, a “set” describes a group of repetitions performed for an exercise without stopping. For example, if you do 10 squats right now, you just did 1 SET of 10 reps of squats. So let’s talk about the “correct” number of sets per exercise. The simple answer: “Do 3-5 work sets of a given exercise.”[6] Just make sure you’re not compromising your form. At least he’s trying! The National Strength and Conditioning Association (NSCA) will break this down, suggesting the following set ranges:[7]
“STEVE, JUST TELL ME WHAT TO DO.” FINE! Pick a weight that feels light to you, and then do 3 sets of 10 reps. (Learn how much weight should I be lifting”). And then next time? Do more than last time:
That’s the key to progressive overload, as Coach Jim explains in this article: If you’re not sure if “3 sets of 10” or “5 sets of 5” is right for you, we got you covered. We’ll build a program that fits your goals, and then adjust it each month based on your progress. Never guess or wonder what you should be doing again. How to Build a Workout Routine!Now that you have “edumacated” yourself on how your specific goals influence the number of reps per set, and what sets actually are, you can build your workout program around this info. TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals:
Two points worth mentioning:
What this means: studies suggest targeting heavier weight with fewer reps for big lifts like squats and deadlifts to build muscle, while targeting high reps to absolute failure with bodyweight exercises for muscle building. Just remember to rest enough between sets so you don’t fatigue your central nervous system too bad.[10] One last point: Nutrition is still 90% of the equation! Your rep range doesn’t matter nearly as much as you think, so don’t overthunk it! Here are some examples:
This brings me to my final point: because nutrition is 90% of the equation, your sets and reps don’t matter nearly as much as you think they do! All that matters? Doing MORE this workout than the last workout. Remember, how you build muscle and strength and burn fat: “progressive overload.” One more rep than last time. Doing one more set than last time. Picking up a weight that’s 5 lbs. heavier than last week. So get out of your own head, and START TODAY: 1) GET HELP: If you want expert guidance and accountability so you don’t have to figure out all of this stuff on your own, I got you. Click the red button below to get the details about our amazing online coaching program: 2) FIGURING IT OUT OUT ON YOUR OWN! Download our free Strength Training 101 Guide! You get it free when you join our Rebellion (the name of our awesome free online community). Sign up in the box below: Download our comprehensive guide
3) WORKOUTS YOU CAN DO NOW:
Remember: the goal should be to get stronger each workout. Write down what you did last time, and then do MORE this time. By continually challenging your muscles to do more, they’ll have to adapt by getting bigger, stronger, burning more calories, etc. There’s a lot of different truths and fallacies on plateaus and how your muscles can get “used” to working out and stop growing. If that’s something you’re battling, here’s a way to continue making progress:
This will introduce a little chaos into the system, which could be a good thing…unless you’re Batman. What we’re talking about is muscle confusion theory, which is a preplanned period of variation.[13] Not, you know, wandering into the gym with no plan and just doing something different every time (whatever you feel like doing at that moment). That won’t help. But spend a week deliberating mixing it up. Then go back to your regularly scheduled routine and you’ll be right back on track. Make sure you know what you want, and then design a plan to get there. -Steve PS: If you want a nice shiny app to tell you EXACTLY how many seps and reps to do, our shiny new app will do just that! You can sign-up for a free 7-day trial to Nerd Fitness Journey, which will build a workout around your experience level! Jump in right here:
### All photo citations: Evel Knievel, Me riding a bicycle, Bicylelifter, Project Story 1/3 How many sets of each exercise with lighter resistance should a beginner?If you're a beginner, perform 1 to 3 sets per exercise. As you become stronger, you can progress to 3 to 5 sets for each movement.
How many sets should a lightweight beginner have?The key to getting started is to find weights light enough to successfully perform two to three sets of 12 to 17 reps, says strength coach Dan Trink. But before you start ripping through a workout, you aren't actually going to perform that many right off the bat. Aim for two to three sets of 10 to 12 reps, Trink says.
How many sets of exercise should a beginner do?To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.
How many sets of each exercise should a beginner do on the first day of an exercise program?Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly.
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