How Many Sets and Reps Should I Do? (Building The Correct Workout Plan)

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

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In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

As Coach Jim mentions above, “Rep” stands for “repetition” and defines one complete motion of an exercise.

And one “set” is a consecutive number of reps without stopping.

And one “smorgasbord” is a buffet of food.

(This has nothing to do with this article, but it’s a fun word to say.)

For example, is your goal to improve:

Depending on what your goal is, the sets, reps, and rest intervals will change.

Oh, you’re just starting your strength training journey?

Well, make sure you grab our free guide, Strength Training 101: Everything You Need to Know I’ll send it to you for free when you join the Rebellion (that’s us!). 

Alright, let’s break down reps and sets for you, because I can see you still have questions.

Remember, “Rep” stands for “repetition” and is more or less one complete exercise.

So “2 sets of 5 reps of push-ups” means, “5 consecutive push-ups, a rest, then another 5 consecutive push-ups.”

Cool?

Cool.

When deciding on how many sets and reps to do, it begins by asking What am I trying to get out of this workout?!

We’ll group different rep ranges into different goals, for:

I’m going to share with you the commonly accepted answers, but they ALL come with a HUGE caveat that I’ll share at the end of this article.

I’m going to start with the “widely accepted numbers here.”

Let’s chat about the following:

Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a LOT of repetitions. 

People targeting muscular endurance will aim for a range from 12 to 20+ reps.

Obviously, you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads.

Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.[1]

If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well![2]

Reps for increased muscular endurance: 12+

The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.

Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size (i.e., increased cross-sectional area of the muscle).

Reps for increased muscle size: 6-12[3]

If you’re training for specific sports and just want to get stronger with more power – but not necessarily get bigger, this is the strategy for you.

This type of training focuses on strengthening the myofibril, the contractile part of the muscle, hence the name “myofibril hypertrophy.”

For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up heavy weights, focusing all that concentrated effort into just one or a few reps.[4]

Something to note when lifting for strength and power: not only are you shocking your muscles, but you’re also putting a lot of pressure on your body’s central nervous system (CNS).

So what does this mean?

In a way, it means your body’s ability to communicate with its muscles has grown fatigued, and performance may suffer.

That’s why you may want to rest between 2-5 minutes in this range.

Oh, and your CNS will adapt and become stronger, which will be critical for building strength and power.[5]

Since powerlifting really taxes the central nervous system, you may be waiting 3-5 minutes between sets when training in this fashion.

TO RECAP, these are the rep ranges you should be considering:

I realize this is a lot to figure out, so if you are somebody – like me – who just wants to be told what to do and outsource all the worry of “am I doing the right workout for my goals?” I got you covered!

I’d love to learn your story, and then build a custom program that fits your goals. We’ll help you with your nutrition, your workouts, and even check in regularly to keep you accountable!

As explained above, a “set” describes a group of repetitions performed for an exercise without stopping.

So let’s talk about the “correct” number of sets per exercise.

The simple answer: “Do 3-5 work sets of a given exercise.”[6]

Just make sure you’re not compromising your form.

At least he’s trying!

The National Strength and Conditioning Association (NSCA) will break this down, suggesting the following set ranges:[7]

“STEVE, JUST TELL ME WHAT TO DO.”

FINE! Pick a weight that feels light to you, and then do 3 sets of 10 reps.

And then next time?

Do more than last time:

If you’re not sure if “3 sets of 10” or “5 sets of 5” is right for you, we got you covered.

We’ll build a program that fits your goals, and then adjust it each month based on your progress. Never guess or wonder what you should be doing again.

TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals:

Two points worth mentioning:

Just remember to rest enough between sets so you don’t fatigue your central nervous system too bad.[10]

One last point: Nutrition is still 90% of the equation!

Your rep range doesn’t matter nearly as much as you think, so don’t overthunk it!

Here are some examples:

This brings me to my final point: because nutrition is 90% of the equation, your sets and reps don’t matter nearly as much as you think they do!

All that matters? Doing MORE this workout than the last workout.

One more rep than last time.

Doing one more set than last time.

Picking up a weight that’s 5 lbs. heavier than last week.

So get out of your own head, and START TODAY:

1) GET HELP: If you want expert guidance and accountability so you don’t have to figure out all of this stuff on your own, I got you. 

Click the red button below to get the details about our amazing online coaching program:

2) FIGURING IT OUT OUT ON YOUR OWN!

Download our free Strength Training 101 Guide! You get it free when you join our Rebellion (the name of our awesome free online community). Sign up in the box below:

3) WORKOUTS YOU CAN DO NOW:

Remember: the goal should be to get stronger each workout.

Write down what you did last time, and then do MORE this time.

By continually challenging your muscles to do more, they’ll have to adapt by getting bigger, stronger, burning more calories, etc.

If that’s something you’re battling, here’s a way to continue making progress:

Spend a week in a different rep range with different amounts of weight.

This will introduce a little chaos into the system, which could be a good thing…unless you’re Batman.

What we’re talking about is muscle confusion theory, which is a preplanned period of variation.[13]

That won’t help.

But spend a week deliberating mixing it up. Then go back to your regularly scheduled routine and you’ll be right back on track.

-Steve

PS: If you want a nice shiny app to tell you EXACTLY how many seps and reps to do, our shiny new app will do just that!

You can sign-up for a free 7-day trial to Nerd Fitness Journey, which will build a workout around your experience level!

Jump in right here:

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