A common question from beginners in the gym scene: “What are sets and reps?”

Reps, shortened from repetitions, is a single movement of an exercise. For example, performing a single squat from top to bottom and back to standing is a single rep.

A set is a specific number of reps performed in succession. For example, performing 10 squats in one go would be an example of one set.

Two sets of ten squats would be 10 squat reps performed in succession with a break before another 10 reps are performed. When you are doing multiple exercises, you will typically finish all sets of one exercise before moving on to another exercise.

How Many Sets and Reps Should You Do?

The number of sets and reps for an exercise can differ depending on your goal, ability, intensity, and exercise selection. Here are some example rep ranges based on fitness and strength goals.

Strength/Power

When the aim is to get stronger and increase power, for example, a powerlifter.

When lifting heavy Weight Plates to increase power, you will typically have long rest times in between sets. The rest can be anywhere from 3-5 minutes to allow the muscle and central nervous system to recover.

When using this training style, you often use a linear programme, which means you start at a relatively low weight and build the weight up each week to finish the programme on the highest load possible.

Exercise Selection - Compound movements like barbell squats, deadlifts, and cleans.

Reps - 1-6

Sets - 1-8

Hypertrophy

This rep range would be used by people looking to grow muscle and put on some size, such as a bodybuilder.

Rest time would be between 30-90s using loads that you perform with good form between the suggested rep range.

This training style aims to get the most stimuli through the muscle as possible to allow for muscle growth. You can progressively overload the exercise by increasing the weight or reps each week.

Exercise Selection - Mixture of compound and isolated movements that target specific muscle groups, for example, Dumbbell bicep curls, lateral raises, and leg extension.

Reps - 6-12

Sets - 3-5

Muscular Endurance/General Fitness

This rep range can be used when training aims to extend the time to fatigue, for example, for long-distance cyclists and runners.

This training style aims to increase your muscles' endurance to cope with extended periods of exercise by using lighter weights.

Exercise Selection - A mixture of compound and isolated movements, you will have a minimal rest time between sets, usually 20-60 seconds. This can consist of movements like squats, step-ups and kettlebell swings.

Reps - 12+

Sets - 2-4

As a beginner to the gym, the best approach is to use a mixture of reps ranges and training styles to discover what you enjoy and find the best approach to complement your end goal. However, the most important thing as a beginner is to ensure you do the sets and reps safely and with good form and control.

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Tags: Exercise Type > Strength