Reps and Sets

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How many reps and sets should I do? Many people often stick to a typical 2 or 3 sets of 10 repetitions for every exercise they do. It really all comes down to what your goals are. Are you training for strength, size, or power? Here are some recommendations on how many sets and reps you should do.

Definitions:

  • Strength: the ability to produce or generate force

  • Power: the ability to produce or generate force quickly

  • Endurance: the ability of a muscle to perform for a prolonged period of time

  • Hypertrophy: the growth or enlargement of muscle

  • 1 Rep Max: the heaviest weight you can lift with maximum effort in a single repetition

Here are some general recommendations:

Repetitions

  • Goal: Improve strength and power in most adults — 8-12 reps

  • Goal: Improve strength in middle aged and older adults — 10-15 reps

  • Goal: Improve muscular endurance — 5-20 reps

Sets

  • Recommendation for most adults: 2-4 sets to improve strength/power

  • A single set can be effective with novice lifters and older adults

  • ≥ 2 sets are effective at improving muscular endurance

  • Rest 2-3 minutes between sets

  • ≥ 48 hours between sessions for same targeted muscle group

Recommendations specifically for strength, power, endurance and hypertrophy:

Strength

Novice /Intermediate: 70-85% of 1 rep max

  • Sets: 1-3

  • Reps: 8-12

  • Rest 1-3 minutes depending on load

Advanced: >85% of 1 rep max

  • Sets: 2-6

  • Reps: 1-8

  • Rest: 1-3 minutes depending on load

Power

  • Upper body: 30-60% of 1 rep max

  • Lower body: 0-60% of 1 rep max

  • Sets: 1-3

  • Reps: 3-6

  • Rest: 2-3 minutes

Endurance

  • Sets: 3-4

  • Reps: 12-20

  • Rest: 30sec-1 minute

Hypertrophy

  • Resistance: <70% of 1 rep max

  • Sets: 2-4

  • Reps: 10-25

  • Rest: 30 seconds - 1 minute

Hopefully you find this helpful and use this as a guide when applying this to your exercise program. And as always…live, laugh, love!


Written by Daniel Le, DPT

References:

American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. Philadelphia :Lippincott Williams & Wilkins, 2000.

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