Embarking on your fitness journey can be as exciting as it is daunting. One of the first puzzles you’ll encounter is understanding the basics of sets and reps. Don’t worry, we’re here to demystify these terms and show you how to use them to sculpt a stronger, more vibrant you.
What Are Sets and Reps?
Reps First up, reps is short for repetitions, and refer to the number of times you perform a specific exercise in a row. For example, doing ten squats in one go counts as ten reps.
Sets are groups of these repetitions. If you complete ten squats, rest, and then do another ten, you’ve done two sets of ten reps each.
Finding Your Perfect Number
The magic in your workout lies in the balance of sets and reps. The number of reps and sets you should do depends on what you want to achieve. Here’s how to tailor them to your goals:
1. For Strength and Power
- Goal: Build muscle strength and power (get stronger)
- Reps: Low (4-6 per set)
- Sets: Higher (4-6 sets)
- Rest: Longer rest periods (2-3 minutes) to allow for muscle recovery.
- Example: Squats or bench presses at a weight that feels challenging by the last rep.
With these types of set and rep ranges you can lift heavier weights because you aren’t doing as many reps in a row.
2. For Muscle Size (Hypertrophy)
- Goal: Increase muscle size (build muscle)
- Reps: Moderate (8-12 per set)
- Sets: Moderate (3-4 sets)
- Rest: Shorter rest periods (30-90 seconds) to induce muscle fatigue.
- Example: Leg press or bicep curls with a weight that allows completion but feels challenging towards the end.
This example will tend to “burn” a bit more. This is where the muscles feel like they are getting tired, your reps will start to slow down a bit, and will feel like they are burning. Don’t worry, this is normal.
3. For Endurance
- Goal: Enhance muscle endurance (get your muscles to work for longer)
- Reps: High (15-20 or more per set)
- Sets: 2-3 sets
- Rest: Minimal rest (15-30 seconds) to keep the muscles working.
- Example: Bodyweight exercises like push-ups or lunges.
This type of goal will get your muscles tired and will likely get your heart rate up too, which is a good thing to combine with muscle endurance.
Tips for Beginners
- Start Slowly: Begin with lighter weights and fewer sets to avoid injury and build confidence. For the first few sessions, just think about practicing the type of training you are doing. You don’t need to reach your limit in session 1!
- Focus on Form: Quality over quantity always. Poor form can lead to injuries. Consider working with a trainer to perfect your technique.
- Listen to Your Body: If you feel pain (not to be confused with normal muscle fatigue), stop and adjust. Your body knows best.
- Mix It Up: Variety keeps your muscles guessing and your mind engaged. Try different exercises and adjust your sets and reps as you progress. In saying that, stick with the same exercises for 4-6 weeks so that you can make some improvements before moving onto different exercises.
- Stay Consistent: Results come from regular practice. Set a routine you can stick to and watch as your strength and confidence grow. Find someone to train with or a Personal Trainer to keep you accountable.
Your Journey, Your Pace
Remember, fitness is a personal journey. What works for one may not work for another. Embrace your unique path and adjust as you learn what makes your body feel its best. Here’s to stepping into your power, one rep at a time!
