When we talk about strength training, bodybuilding, or any form of resistance training, two essential terms come up: reps and sets. But what exactly do they mean, and why do we use them instead of just lifting weights randomly?
Table of Contents
- What are ‘reps’ and ‘sets’?
- Why reps and sets matter
- Finding the sweet spot for your goals
- Mixing reps and sets for best results
What are ‘reps’ and ‘sets’?
- Reps (repetitions): A rep refers to a single complete movement of an exercise, such as one push-up or one squat.
- Sets: A set is a group of consecutive reps performed without rest. For example, doing 10 push-ups in a row is one set of 10 reps. You then take a short break before doing another set.
Why reps and sets matter
Reps and sets give you a systematic approach to challenging your muscles and monitoring progress. They allow you to apply the principle of progressive overload, where you gradually increase the difficulty of your workout by adjusting the number of reps, sets, or weight lifted.
Tracking the number of reps and sets is crucial for progress. By keeping a record of your workouts, you can ensure you’re applying the principle of progressive overload effectively. It also helps you recognize when you’ve hit a plateau or when it might be time to switch things up. This method of tracking encourages consistency, which is key to long-term improvement.
This structure helps you work your muscles more effectively and consistently, rather than lifting weights randomly and risking undertraining or injury.
Finding the sweet spot for your goals
Number of reps
Different rep ranges can lead to different outcomes:
- 1-5 reps per set: According to studies, this range is ideal for building strength and training your muscles to lift maximal loads. If you’re aiming to improve your top-end strength and build lean/dense muscles, this is where you want to focus.
- 6-12 reps per set: This range is often referred to as the hypertrophy zone and is best for building muscle size while still gaining strength. It’s a balanced approach for those looking for a mix of power, strength, and muscle growth.
- 12+ reps per set: Higher reps are more effective for building muscular endurance and can also improve cardiovascular health. If your goal is stamina and the ability to perform more reps over time, this range is for you.
However, research does indicate that the different rep ranges are most visible for experienced lifters. Beginners will see significant results in both strength gain and muscle size at any range.
Number of Sets
In addition to reps, the number of sets is also crucial:
- For strength gains, a recent meta-analysis suggests that the most effective range is around 2-4 sets per week per muscle group, with beginners benefiting from as little as 1 weekly set.
- For muscle growth, the ideal range is around 5-10 sets per week per muscle group, with diminishing returns starting beyond 12-20 sets per week.
Regardless of your goal, recovery is key to seeing results. Once you reach a certain number of sets, continuing to push without proper recovery can lead to a plateau in gains. This is where balancing volume and recovery becomes essential, something we’ll explore more deeply in an upcoming article on recovery and rest.
Mixing reps and sets for best results
Now we know that if your primary goal is strength, you’ll want to spend more time in the 1-5 rep range, while endurance-focused athletes should stick with 12+ reps. But the best approach is often a combination rep ranges. Incorporating both strength training and endurance work into your routine can help you achieve a balanced and effective training program.