If you are new to working out or starting to write your own workout programs for the first time, you may be wondering what sets and reps are, and how many you should do. Reps stands for repetitions or the number of times you complete a movement. For instance, 5 reps of a squat means performing 5 squats and stopping.
Reps are grouped in a number of sets, which is the number of times an exercise is repeated after a break. In the above case, if you were doing three sets of 5 reps of squats you would perform 5 squats, rest, 5 squats, rest, 5 squats, done. The number of reps and sets you perform influences the changes you see in your muscles (size, strength, endurance).
How Sets and Reps are Written
Sets and reps are written in different ways depending on the background of the person writing the workout program.
Some common sets and reps programmed and what they mean:
- 2 sets of 15 reps: 15 repetitions of an exercise, then rest and perform another 15 repetitions of the same exercise
- 3×12: 3 sets of 12 repetitions; with rest after you complete 12 repetitions
- 4xAMRAP: 4 sets of as many reps as possible in each set; once you reach failure or tire too much, you rest and repeat for 4 total sets.
Below I walk you through a weightlifting sets and reps guide. In this guide, I introduce you to why sets and reps matter and how to read prescribed sets and reps. We will also explore what sets and reps to perform for size and strength, and go over some classic sets and reps schemes.
Why reps matter?
The number of repetitions performed per set is inversely related to the amount of weight that can be lifted. There is a nearly linear relationship – the more reps you do the less weight you can lift; the fewer reps you do the more weight you can lift.
Because of this relationship, the number of reps you perform in a set determines how much weight you will lift, and what the adaptation of the muscle will be.
The National Strength and Conditioning Association (NSCA) outline repetition guidelines as follows:
- Strength: repetitions should be 6 or less per set
- Power: repetitions should be 5 or less per set
- Hypertrophy (muscle size/growth): repetitions should be between 6-12 per set
- Muscle Endurance: repetitions should be greater than 12 per set
These guidelines from the NSCA are based on years of research and correspond to loads. As mentioned, the more weight you are lifting the fewer reps you can perform.
If you want to improve your strength you will need a high weight (usually determined as a percentage of your 1-repetition maximum – the maximum amount of weight you can lift for one rep). While for muscle endurance, you will perform a lot of reps so the weight will be relatively light.
Based on your goals for the workout or the training phase that you are in, you should use the above as a rough estimate to the number of reps that you should perform in a set. So now the question is, how many sets should you do?
Multiple Sets vs One Set
Sets and reps combine to determine the volume of a workout. Where 3 sets of 12 reps equal a volume of 36 total reps (3×12=36). The overall volume within a workout determines the adaptation that a muscle has to the stimulus.
Some strength and conditioning coaches or personal trainers advocate for performing one set of each exercise within a workout. I have seen this work for some people, particularly with a single set of 20 repetitions of the barbell back squat. It is a set that is extremely tough to do but is thought to lead to huge gains in muscle size.
The research also suggests that one set of a number of exercises may be beneficial to those just beginning a weight training program without lifting experience (ref). However, I would advocate for performing at least two sets of exercises.
When beginning to workout out/lift weights the more you perform an exercise, the better you get at that exercise. The better you get at an exercise, the more confidence you will have when performing it in the future. This means that you will be able to improve your movement efficiency from the ‘practice’ and move heavier weights sooner than if you only did one set of the exercise.
Research shows that people that perform multiple sets in their workouts increase muscular strength faster than those that only perform one set. This is probably a result of being better at the exercise because of increased practice doing the exercise, and increased volume – with volume being associated with muscle size and strength gains.
The NSCA recommends certain numbers of sets for an exercise within a workout depending on the goals of that workout:
- Strength: 2-6 sets of 6 or fewer reps
- Power: 3-5 sets of 5 or fewer reps
- Hypertrophy: 3-6 sets of 6-12 reps
- Muscle Endurance: 2-3 sets of 12 or more reps
Read More: How often and at what intensity you should train at for maximum strength gains
Reps and Sets for Strength and Power
A number of scientific research papers have been written about the most effective sets and reps for building strength and/or power. These papers have informed the guidelines from the NSCA. However, there is no one-size-fits-all absolute best number of sets and reps to increase muscle strength.
For novice lifters, nearly any set and rep scheme will lead to increases in strength.
To build strength in the compound movements that use a lot of muscle mass throughout the body, reps should be less than 6. Reviews of the scientific literature have shown that between 2-6 sets is the sweet spot for building strength.
As a basic strength-building program, I often choose to perform 5 sets of 5 reps in a given key exercise (i.e. barbell back squat). 5 sets of 5 reps is a classic strength building program and many internet fitness writers and YouTube personalities swear by it.
I feel that a 5×5 program gives me enough volume where I am getting a solid workout and muscle size increase, but also at a heavy enough weight that I get stronger too.
As you lift, you may find yourself hitting a sticking point. This is the point where the lift gets drastically more difficult. If you would like to know the science behind why this happens, check out my article on sticking points here.
Read More: 9 scientifically-backed tips for the most efficient strength gains
Sets and Reps for Mass and Hypertrophy
Research shows that higher volumes are necessary for increases in muscle size (hypertrophy). Higher volumes are achieved by performing a moderate number of repetitions (8-12) for multiple sets (3-6).
It is also recommended that you perform a similar amount of volume (3-6 sets x 8-12 reps) for multiple exercises per muscle group within a workout. For instance, if you are looking to gain mass in your legs, you may have a workout that looks like this
- Barbell back squat: 4 sets of 8
- Dumbbell walking lunge: 3 sets of 10 per leg
- Leg extension machine: 3 sets of 12 per leg
However, if you do too much volume at too high of an intensity for too long you will burn out. That’s why you should know the signs of needing a deload week.
Should you increase weight or reps?
As you progress through your workouts of a series of weeks, you should find that a weight that was initially challenging to complete your desired number of reps begins to get easy.
At this point, the question of whether you should increase the weight you are lifting or increase the number of reps that you perform becomes critical.
Assuming that you have set your desired number of reps in accordance with the muscle adaptation that you are looking for (i.e. strength), then you should increase the weight that you are lifting while keeping the number of reps the same.
The NSCA recommends the 2-for-2 rule when it comes to increasing weights. If you can perform 2 more reps than you planned in your last set of an exercise for two consecutive workouts, then you should increase the load in the next week.
I feel like that is a pretty conservative way to go about things. I would recommend that if you can perform all assigned reps in a workout, then the following workout you should increase the load you are lifting.
The amount of weight that you should increase is dependent on your training experience and whether the exercise is a lower body or upper body lift. Typically, you want to increase the load lifted by between 2.5% and 10% of your previous load.
For less trained individuals you should look to increase your load lifted for upper body exercises by 2.5-5lbs and lower body exercises by 5-10lb.
For more advanced lifters you should try to increase the load on an upper-body lift by 5-10lb and for lower body exercises by 10-15lb.
To learn more about how the body responds to the stresses placed on it, check out my article on the SAID Principle – highlighting the specific adaptations the body has to imposed demands.
Now that you know the difference between sets and reps, how much of each you should do based on your goals and how to progress, the only thing left to do is head to your home gym and get a lift in!