What Are Reps and How Can You Use Them in Exercise
Every successful endeavor in life begins with a plan. Think about what you’re going to do in the gym before you walk through the door. Making the most of your time is possible with this.
A “rep,” short for “repetition,” is a single execution of an exercise. Ten pushups equal one rep, and one pushup equals one rep. A “set” is a collection of reps.
Uncertain of where to begin? Set your goals for each exercise’s reps and sets before you start.
Definition of Reps and Sets
I’ll start by explaining what reps and sets in exercise mean.
What does reps mean? A rep refers to a repetition of an exercise. So, for instance, you might exercise for 6 repetitions and then take a break.
What do sets mean? A set refers to a group of repetitions (or reps) of that exercise. So, the group of 6 reps you just did before you had a rest would have been your 1st set. You could perform an additional group of 6 repetitions of that exercise, bringing your total to 2 sets of 6.
What is Resistance Exercise?
To increase strength, tone, mass, and/or muscular endurance, muscles must contract against an external resistance during a resistance exercise. Dumbbells, weight machines, elastic bands, cinder blocks, soup cans, your body weight (for example, pushups), and any other item that makes your muscles contract can serve as resistance. The longer you train consistently, the more likely you are to see results.
How Many Reps Should I Do?
The most crucial aspect to take into account when deciding how many reps to perform in a set is your fitness goal. Although it’s important to decide between a high-rep and low-rep workout, keep in mind that the outcome should essentially be the same for both. No matter how many repetitions you performed or how much weight you lifted, you should feel strained and challenged.
In general, a typical gym patron might perform four to twelve reps per set. Are you wondering which side of the spectrum you should be on? High-rep, low-weight workouts are a good fit for people looking to “tone up” and focus on muscular endurance. They are also great for those who are new to working out at the gym and need to perfect their form before attempting high-intensity exercises, as well as for those who are prone to injuries and require low-intensity exercises. Low-rep, high-weight workouts are a good fit for people looking to “bulk up” and build strength and power.
How Many Sets Should I Do?
According to research, beginners can build strength just as effectively by performing one set of each exercise as they can by performing three. This is because beginners typically start with a low level of strength, which leaves room for improvement (called an “adaptive window”). In untrained individuals, muscles respond to resistance exercise quickly due to the wide adaptive window. This is fantastic news because it reinforces the desire to keep exercising thanks to the quick and noticeable improvement. But after three to four months, strength gains will plateau, necessitating several sets (three to five for each exercise) if further improvement is desired.
How Do I Go About Lifting for Strength?
When you lift heavy, your muscles get stronger. Follow the progressive overload principle and increase the weight when you can lift more than eight reps in order to develop your pure strength. Every time you increase the weight, expect your reps to decrease. As an illustration, imagine that you were performing 10 repetitions of bench presses with 175 pounds and then increased the weight to 190 pounds. You can only lift fewer repetitions because of the heavier weight, but as your muscles adapt over time, you can once more lift more repetitions. Try out heavy days if building strength is your top priority. Lift as much as you can at once on heavy days. This is referred to as a one-repetition maximum (a 10-rep maximum would be the weight you can lift before you become fatigued). I don’t advise heavy days more than once a week because they are difficult and caution must be exercised to prevent strain or injury to the muscles. To heal and develop, your muscles need time.
How Long Should I Rest Between Sets?
When you finish your 1st set of an exercise, regardless of how many reps you performed, you should have aimed to train to failure.
If you perform the second set without taking a break, you will have combined the first and second sets into a single longer set. In this situation, you are no longer in your target rep range and are not meeting your objectives.
Resting in between sets will ensure that you are performing several short sets rather than one longer set. The recommended rest time between sets is typically two to three minutes.
The Takeaway
Reps, or repetitions as they are sometimes called, are the actions of one full strength training exercise, such as one biceps curl. Between rest periods, you perform a certain number of reps in sets.
You can better define and control how you reach your fitness objectives by using reps and sets to direct your strength training.
FAQs
What Does 3 Sets of 15 Reps Mean?
3 sets x15 reps mean you perform each exercise for 15 repetitions and you do a total of 3 sets of the same exercise. The first, second, and third sets of the exercise “3×15 push-ups” each consist of 15 push-ups.
What Does 3 Sets of 10 Reps Mean?
It entails performing the exercise ten times, taking a break (for the allotted amount of time), and then repeating the exercise three times.
What Does 5 Sets 15 Reps Mean?
You would say you’ve completed “one set of 15 reps.” A set can be any number of reps, so if you complete 10 reps of a bench press, you would say you’ve completed “one set of 10 reps,” and if you complete just five reps, then that would be “one set of five reps.”
