New to the gym? Here's everything you should know about reps and sets
Stepping into the gym for the first time can be both exciting and a little daunting, especially when faced with the jargon of fitness enthusiasts.
Among the most common terms you'll encounter are 'reps' and 'sets' – but what do they actually mean?
Read as Jackson Anderson, a PT at Juniper, explains it all.
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Stepping into the gym for the first time can be both exciting and a little daunting, here's how to make things easier. Getty
What's the difference between reps and sets?
These terms ultimately refer to the amount of total volume you're lifting within a given session and can be easily adapted over time to best support your specific training goals.
More specifically, 'rep' is short for repetition, and it's exactly what it sounds like – one complete motion of an exercise.
For example, one push-up, from the top position, down to the floor and back up again, is one rep. A set is a group of reps performed consecutively without resting.
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So if you do 10 push-ups in a row, that's one set of 10 reps.
Why do reps and sets matter?
Reps and sets are the building blocks of your workout. They help you structure your training and progressively challenge your muscles, in addition to adjusting the weight you are lifting.
The number of reps and sets you do can dramatically change the focus of your workout.
The amount of reps and sets you do can dramatically change the focus of your workout. Adobe Stock
Targets for beginners
A typical training structure would look something like 2-3 sets per exercise, completing between 4-6 exercises in a single session, depending on your goals.
For reps, a common starting place to aim for is 10. This is a simple blanket approach that can be applied across all strength training exercise types to simplify your approach when starting out.
Something to consider with these targets is that they won't include any warm-up sets that you complete.
You may like to refer to your 2-3 structured training sets as 'working sets' as a result. For each strength training exercise in your routine, you should aim to include 1-2 lighter warm-up sets in addition to your working sets.
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Rep & set range progression
Rep targets can be adjusted to individual fitness goals. Getty
As you progress with your training, these rep targets can be adjusted depending on your goals:
Low reps (1-5): Great for building strength and power. This is a strength-based approach, focusing on lifting heavier weights with less total volume.
Medium reps (6-12): The sweet spot for muscle growth (hypertrophy). For muscle size, your rep target range could sit anywhere between 8-12 reps depending on the exercise.
High reps (15-20+): Excellent for muscular endurance and can also contribute to muscle growth. If your focus is endurance training, you may target 12-20 reps with a lighter weight.
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Remember, these rep targets change based on your goals and the amount of weight you can lift. As you progress, you might increase to 3-4 sets.
But as always, quality trumps quantity. It's better to do fewer sets with proper form than to compromise your technique for the sake of doing more.
Research suggests that for optimal muscle growth to occur, an average of ~20 sets per body part per week is desirable for muscle growth.
However, it's crucial to build up to this gradually to avoid injury and excessive muscle damage, especially when you're just starting out.
It's crucial to build up to this gradually to avoid injury and excessive muscle damage. Getty
Additional considerations
Don't forget about adequate rest between sets as well! On average, rest time between sets could be anywhere between 60-120 seconds, depending on the complexity and load of the lift you are completing.
For strength training, you might rest for 2-5 minutes between sets. For hypertrophy, 1-2 minutes is common. Endurance work might have you resting for just 1 minute or less.
An important thing to remember when getting started with strength training in the gym is to gradually build up the total number of sets/reps you are completing over time.
Going too hard too soon can result in injury and muscle damage – particularly as you gain confidence with your form and lifting technique.
Less is more when it comes to getting started, as the foundations that you set will support you with establishing a solid routine to move forward with.
Furthermore, ensuring that you are eating enough protein when getting started to support your recovery between sessions is ideal.
A minimum of 1.2g of protein per kg of body weight supports muscle growth. Getty
Proper nutrition plays a crucial role in your fitness journey and helps your muscles recover and grow.
You should be aiming for a minimum of 1.2g of protein per kg of body weight to support this.
Understanding reps and sets is crucial, but don't get too caught up in the numbers game.
Consistency, proper form and gradual progression are the real keys to success. The best thing you can do is to get started and enjoy yourself!
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