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- Typically 12 to 15 repetitions make a set and three sets complete the exercise.
- Repetitions in weight training refer to the number of times you do the exact same movement in an exercise.
- A set is the all-encompassing number of repetitions performed for a specific exercise.
- Once you can comfortably perform three sets of 15 repetitions, you can try to increase your weight to the next level.
Unlike cardio and interval exercises that are measured by time and distance, weight training is measured by repetitions.
The number of sets and reps you do when weight training may vary from one individual to the next, but it should always be consistent.
Typically 12 to 15 repetitions make a set and three sets complete the exercise.
Basically, you need to consistently use the same amount of repetitions and sets for each exercise so that you know when to challenge your muscles for more work.
If you always did a different amount of repetitions you would not be giving your muscles a fair chance to develop and strengthen.
However, by doing the same exercise 12 to 15 times you are working that muscle repetitively, giving it a chance to respond to that movement.
Doing the same exercise for three sets pushes your muscles a little harder without actually breaking them.
To get more out of your training, go PRO today for access to workout plans, personal trainers, and more.
Understanding Repetitions in Weight Training
Repetitions, also commonly referred to as reps, are simply the number of times a specific exercise is repeated.
Repetitions in weight training refer to the number of times you do the exact same movement in an exercise. For example, if you are doing barbell curls and you raise and lower the barbell 15 times, then you have completed 15 repetitions.
You should only do 12 to 15 repetitions at a time (or, per set, as explained in the next section below). Start with a weight that is comfortable for you and one in which you have complete control over your body’s motions. If your motions are jerky, then you need to start with a lower weight. Attempt to do 12 repetitions to start. If you can do 15 repetitions off the bat then that is fine, too. However, if you can do 15 repetitions easily after three sets, you may need to increase your weight. See the last section of this article for more information regarding this.
Understanding Sets in Weight Training
A set is the all-encompassing number of repetitions performed for a specific exercise. 12 to 15 repetitions of one exercise equals one set. It is recommended to perform three sets of exercises in each workout session. Keep these tips in mind:
(A minor exception to this is when you are alternating arms, so it is okay to do one set with your right hand, one set with your left hand, and to then repeat two more times).
Using Repetitions and Sets to Know When It’s Time to Increase Weights during Weight Training
Once you can comfortably perform three sets of 15 repetitions, you can try to increase your weight to the next level.
Whenever you begin an exercise, strive to perform three sets of 12 repetitions until you are able to get up to three sets of 15 repetitions and then increase your weight.
Here is an example of how this works: If you start out with 10-pound dumbbells for dumbbell bicep curls, try to perform three sets of 12 repetitions each. As you get stronger, continue to increase the number of repetitions until you are at 15 repetitions per set.
Once you are doing three sets of 15 repetitions with little effort, change your dumbbells to the next weight higher.
For this example, your next higher weight is 15-pound dumbbells that you are going to use for your dumbbell bicep curls. This weight is heavier, so it is kind of like starting over.
You will try to do three sets of 12 repetitions at first and then slowly start to increase the number of repetitions until you are at 15. Once you are performing 15 repetitions comfortably at three sets it is time to once again increase the weight limit.
Frequently Asked Questions (FAQ)
How many days a week should I exercise?
Three to five workouts a week is recommended for best results.
How do I create my own weight training workout plan?
You can either sign up for an Exercise.com PRO membership or enlist the help of a personal trainer!
What is proper weight training form?
In order to learn proper weight training form, meet with a personal trainer so that they can walk you through the proper technique needed for a wide variety of lifts and exercises.
Now that you know how many sets and reps to do when weight training, it is time to get started. Track your weight limits along with your reps and sets so you know when it’s time to take your weight training to the next level. Go PRO today for access to training logs, workout plans, and more.
A repetition can be defined as one complete movement of a particular exercise.Repetitions are simply a means to count the number of exercise movements performed in a given amount of time.Changing the tempo of repetitions directly affects the amount of time that the muscles are kept under tension.The total time that the muscles are under tension during exercise determine what response they will have from the training program. For example, muscle endurance is best achieved by performing 12-25 repetitions, muscle size is best achieved by performing 8-12 repetitions, and maximal muscle strength is best achieved by performing 1-5 repetitions.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
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In strength training, also known as resistance training or weightlifting, reps are the number of times you complete a single exercise before taking a rest or a break. Short for “repetitions,” reps help you keep track of your strength workout.
When doing a resistance exercise, such as a biceps curl with a barbell, each time you lift your weight up and bring it back down would be one rep.
Similarly, when doing a bodyweight resistance exercise, like a pushup, each time you flow through the full move is one rep. So, one full pushup from up to down and back up again could be called one rep.
What is a set?
Completing several reps of a specific exercise in a row is called a set. It’s a common workout strategy to do a planned number of sets of each exercise, with time built in for a short rest between these sets.
For example, a weight training workout plan including triceps dips might include instructions to do 3 sets of 12 reps with a 30-second rest in between sets. You might see these instructions written out in a kind of workout log shorthand, as “3X12, 30 secs.”
Using reps and sets to organize your workouts has many benefits. To start, they can be very useful in gauging your baseline strength and measuring your progress.
Following a defined workout plan can also help take the guesswork out of strength training.
Knowing your rep and set goals each time you exercise can be motivating when you might feel like quitting early. Plus, following a reasonable set and rep goal for your fitness level can help reduce your chances of accidentally overdoing it and injuring yourself.
There are many important factors to consider when deciding how many reps and sets you should do, not to mention which exercises.
If you’re a true beginner to strength training, it’s always a good idea to meet with a certified personal trainer who can help you assess your goals and create a plan. But if working with a personal trainer isn’t an option for you, don’t let that hold you back from exercise!
The key is to work your muscles to a point of fatigue. That’s when the deeper muscle fibers will start to build more strength.
Depending on your base level of strength and the size weights you use, the number of reps required can vary. So, the number of reps your friend does might not be the best number for you.
As a general rule of thumb, lift lighter weights for a higher number of reps and heavier weights for a lower number of reps.
Each set should consist of the number of reps you can do using correct form before you start to compromise your form. Then, you can take a planned rest between sets to recover.
So, if you can correctly do a biceps curl for eight reps before you start to lose your form, then plan to do eight reps per set.
There is some disagreement among experts about the exact length of rest periods. But one literature review of 35 clinical studies shows that, depending on your goals, resting anywhere between 20 seconds and 5 minutes between sets will increase the efficacy and safety of your workouts.
The exact number of reps and sets you do should depend on your current strength, the amount of weight you’re using, and your specific training goals. So which strategy is right for you?
Goal: Improve fitness and health
If you’re new to strength training and looking to build overall fitness and health, try starting with lighter weights and see how many reps you can do with good form. Then, take adequate rest and try another one or two sets of the same reps.
Goal: Increase functional strength
If you want to increase your functional strength, use heavy weights with relatively low reps and sets.
Goal: Build definition and bulk
If you want to build definition and bulk, use heavy weights with a moderate level of reps and sets.
General tips for all goals
If at any time you find that you aren’t able to complete all your reps with good form, lower your weight or the number of reps.
If, on the other hand, you find that you’re not getting to the point of muscle fatigue after several reps, you may want to use a heavier weight.
Reps, short for repetitions, are the action of one complete strength training exercise, like one biceps curl. Sets are how many reps you do in a row between periods of rest.
By using reps and sets to guide your strength workouts, you can pinpoint and achieve your fitness goals with more control.