How Many Reps and Sets Should You Do for an Effective Strength-Training Workout?

You'll hear a lot about reps and sets when you start a new strength-training plan. But what do these terms mean? And how many reps and sets should you do in one workout? To help you figure out what’s right for you, let's take a closer look at reps, sets, and rest intervals. Expert recommendations can also help you design resistance workouts based on your goals. 

What is the difference between reps and sets? 

A repetition, or rep, is the completion of one single exercise. For example, if you do a bicep curl 10 times, that's 10 reps. A set is more flexible: It can refer to a group of reps of a single exercise or a collection of different exercises .

In the first instance, 10 bicep curls might comprise one set. If you're only doing that exercise, two sets would include 10 bicep curl reps, a brief rest, then 10 more reps. That differs from doing 20 consecutive reps without stopping, which would be one set of 20.

In the second instance, you could include bicep curls in a multi-exercise set. So you might do five bicep curls, five bench presses, and five push-ups. That group of exercises then becomes one set. So two sets would include all three moves twice. You would perform five reps of each exercise consecutively for the first set, followed by a longer rest, and then five reps of each exercise a second time for the second set.

How many reps and sets should you do during a workout?

There's no magic number of reps and sets for an ideal workout. You should decide how many reps and sets to do based on your fitness level and goals. Consider these recommendations for common strength-training goals from the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM). 

• Build muscle: Hypertrophy, or muscle growth, is an increase in muscle mass. 

  • Reps: 6 to 12 

  • Sets: 1 to 3

• Strengthen muscles: Muscle strength helps you exert as much force as you can for a specific exercise. 

  • Reps: 1 to 6 

  • Sets: 1 to 3

• Increase muscle endurance: Muscular endurance allows you to exert force for an extended period. 

  • Reps: 12 or more 

  • Sets: 2 to 3 

• Boost muscle power: Muscle power is the ability to generate a lot of force in the least amount of time possible. 

  • Reps: 1 to 2 

  • Sets: 1 to 3

But remember, these are general guidelines, not hard and fast rules. And organizations may offer slightly different suggestions. For example, ACE recommends doing 6 to 12 reps to build muscle, but ACSM recommends doing 8 to 12 reps for the same goal. 

Experts do agree on some general principles, however. For example, to strengthen your muscles, you should aim to lift heavier loads and do fewer reps. To increase endurance, use lighter weights and do more reps. 

Your fitness level and experience matter, too, says strength coach Reda Elmardi, CSCS. With any new exercise, easing in gradually is the best strategy. "In order to get the most out of your workout, you should be following a routine that is tailored to your individual level of fitness and conditioning," he says.

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Focusing on proper form is crucial when you start a new workout program. Doing so will help you engage the appropriate muscles for each exercise. You might want to use lighter weights or less effort while you master the technique.

Once you have more experience with reps and sets, you can play around with different ways to stack them. For instance, a superset challenges you to do back-to-back sets with no rest in between. 

Is it better to do fast or slow reps?

Much like the number of reps and sets, the answer depends on your goals, says Elmardi. Doing faster reps with lighter weights is a way to increase muscle endurance and power. But faster reps may be better for advanced exercisers who have mastered the proper form. 

If you're trying to build muscle size or strength, you might want to slow it down. Some research suggests that slower reps increase muscle strength by allowing muscles to contract longer.

But you don’t have to stick to one method. Muscles benefit from varying the tempo of your reps, rather than using the same speed at every training session. Consider doing a fast-rep training one day and a slow-rep training the next time, for example.

Is it better to lift heavy or light weights?

When it comes to strength training, many people believe that heavier weights are better, but that's not always the case, says Elmardi.

"While heavier weights will work the muscles harder, they could also lead to injury if not done correctly," he says. "It may be more beneficial to start with lighter weights and gradually increase the amount as you become stronger. Not only will this method avoid injury, but you will also be able to lift more weight without feeling exhausted or overwhelmed."

How long should you rest between sets?

Rest periods are another important variable in your training plan. This is not just because resting gives you a chance to mentally prepare for the next set, although that's helpful. Rest periods also help your muscles recover, according to Brooke Van Paris, CPT, a master trainer at Life Time.

Your muscles store small amounts of adenosine triphosphate (ATP), a compound that provides energy and is released during muscle contractions. The more intense your workout, the faster ATP is depleted, says Van Paris. 

"In general, it takes the body about 60 seconds to recover most of that ATP in the muscles and about three minutes to refill that completely," she says. "When you have a rest between sets of between [1] minute to 3 minutes, you're letting that ATP build back up. That means you can complete the next set more effectively."

Longer rest periods are also helpful if you're new to strength training or returning after an injury, she adds. Rest doesn't mean you need to be inactive. Doing gentle movements like walking or dynamic stretching can keep your muscles in motion while giving them time to recover.

Why trust our experts?

Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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