If you don’t know, “reps” is short for “repetition.” When working out, one rep is a single execution of exercise. So, one pushup or one action of lifting weights would equal one rep. The “set” refers to a collection of reps. Fitness experts and enthusiasts often debate the benefits of performing different reps and sets, especially when it comes to strength training and weight lifting. However, you should know what the general recommendations are for how many reps and sets you should do. Then, you can begin experimenting with different reps and sets combinations to determine which workout strategy is best for your personal needs.
Your Sets And Reps Will Likely Vary Throughout Your Training Year
If you want to become stronger, build more muscle, and improve your endurance, it’s best to use the concept of periodization to figure out how many sets and reps you should be doing at different times of the year. It basically means you use a logical and systematic approach to training styles. The precise rep range for mass and muscular endurance will, therefore, change over time. Start by designing a workout schedule for the year ahead. Divide the year into these four sections: preparatory, pre-season, in-season, and post-season. If you compete professionally in something like running or weight lifting, then schedule the four periods according to competition times. Otherwise, schedule the periods to your own liking. The aim is to achieve your best condition during the pre-season and in-season periods.
How Many Reps To Do
The actual number of reps you complete in a set is largely up to you as it depends on your yearly schedule and your particular fitness goals. But it’s important to first choose either a low-rep or high-rep workout. The number you select should make you feel fatigued and challenged. Typically, average gym-goers complete between four and twelve reps per set. If you are looking to tone up, focus on muscular endurance by doing a high-rep, low-weight workout. That is also ideal for gym-goers who are injury-prone. Meanwhile, low-rep, high-weight workouts are best for people who want to build power and strength. If you want to bulk up, a low-rep, high-weight workout is the best solution for you.
How Many Sets To Do
Determining the number of reps that you should do is largely dependent on your own needs, but knowing how many sets to do is easier. Regardless of how many reps you decide to complete per set, the majority of fitness experts recommend doing between two and six sets for each exercise. If you perform fewer than two sets, it will most likely not be challenging enough. But if you go over six sets, you could overwork your muscles. If you are just starting out, it’s a good idea to begin with three sets consisting of around ten reps. The number of reps and sets you do will also be determined by how much time you have to work out. Take into consideration the fact that you’ll need to rest for between thirty seconds and three minutes in between each set, in addition to spending the time completing each set of reps.
Final Thoughts
Most people use sets and reps to stay in shape, build lean muscle, and stay flexible. If that’s you, then it’s best to use a basic strategy that consists of moderate weight and an average number of reps. For instance, you could choose five-pound dumbbells and perform four sets of ten reps. Try out a high-rep, low-weight workout and vice versa, or even a combination of the two, to determine how challenged you feel during your workout. You can then begin to understand how your body responds and choose the best rep-and-set strategy to suit your individual body and goals.
