"How many sets and reps should I be doing?"
Malek BanounWhen you hit the gym, or even just plan your home workout, one of the first questions that pops up is, "How many sets and reps should I be doing?" It's a common puzzle, and the answer, surprisingly, isn't a one-size-fits-all solution. It all boils down to your specific goal.
Goal 1: Unleashing Your Inner Powerhouse (Strength, Power, Explosiveness)
If your mission is to become a force of nature – to get stronger, more powerful, and truly explosive – you'll want to focus on the lower end of the rep spectrum. This means:
- Fewer reps per set: Think 3 to 6 reps.
- Heavier weights: You should be pushing yourself with significant resistance.
- More sets: This allows you to accumulate enough quality work.
The idea here is to keep your overall volume manageable but your intensity extremely high. You're not just lifting light weights for a few reps; you're challenging your muscles with every single push and pull. This approach is about building raw, unadulterated strength.
Goal 2: Getting Active and Feeling Good (General Fitness, Shedding Pounds)
Maybe your aim isn't to lift a car, but rather to simply feel better, get active, shed a few pounds, and enjoy a good sweat. If you're newer to exercise or returning after a break, you can focus on a less intense, more aerobic approach:
- Lighter weights: Choose a weight that allows you to complete the reps comfortably.
- Higher reps: Think sets of 15 to 20 reps.
- Fewer sets: Even just 1 to 2 sets can be effective initially.
The beauty of this approach is that even though the intensity might be lower, these sets will still be challenging because you're doing more than your body is currently used to. It's about getting your heart rate up and building consistency.
The Tricky Middle Ground: Building Size vs. Building Strength (The Sweet Spot)
This is where many people find themselves, and it's where understanding your goal truly shines. If you're pondering whether to do 3 sets of 10 or 4 sets of 6, let's break it down by your exact aim:
-
Goal: Bigger Muscles (Hypertrophy/Size) If you're in an off-season, looking to add size, or trying to bulk up for your next sports season, your focus should be on creating a good amount of volume to stimulate muscle growth.
- Rep Ranges: Aim for 8 to 12 reps per set.
- Set Ranges: Think 3 to 4 sets (or even 4 to 5 sets).
- Intensity: While not maximum intensity, it should still be high enough to challenge you. This strategy helps you build both size and a foundational level of strength.
-
Goal: Stronger & More Explosive (In-Season/Pre-Season Focus) When you're closer to or in your competitive season, the priority shifts slightly back to strength, power, and explosiveness. You still want to maintain muscle, but the focus is on performance.
- Rep Ranges: Lean towards fewer reps, like 4 to 6 reps per set.
- Set Ranges: Often 4 sets.
- Intensity: Maximize intensity in each set. This approach helps you maintain and build strength and power without accumulating too much fatigue or muscle soreness from very high volume.
A Crucial Disclaimer: When to Avoid 1-3 Rep Maxes
I know the allure of setting new personal records (PRs) and testing your max lifts is strong. However, if you are in-season or it's pre-season for your sport, I strongly advise against focusing on rep ranges of 1 to 3. In my experience, these low-rep, maximal lifts carry too much risk of injury during a time when your body needs to be at its best for competition.
Save those absolute max-out sessions for the off-season, when your body has the optimal time to rest, recover, and adapt. It's all about strategic training that aligns with your body's needs and your overarching goals.
Remember, your body is unique, and your goals will evolve. Keep this guide in mind, listen to your body, and always prioritize progress over perfection. What's your current fitness goal?
Thanks for reading and remember consistency is key
Have more questions?
Want access to a progress tracking, macro tracking, habit building training app?