Reps and Sets
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.