What Are Reps? A Beginner’s Guide to Repetitions, Muscle Growth, and Perfecting Your Form

What Are Reps and Sets?

The word “rep” is short for repetition, which refers to a single execution of an exercise, such as one push-up or one bicep curl. A “set” is a group of repetitions performed consecutively without rest. For example, if you do 10 push-ups, take a short break, and then do another 10, you’ve completed two sets of 10 reps.

Reps and sets are essential to tracking your progress in strength training and achieving your fitness goals.

How Many Reps and Sets Should You Do?

The answer depends on your goals:

• For Muscle Growth (Hypertrophy): Perform 8–12 reps per set using a weight that challenges you by the final reps. Aim for 3–4 sets per exercise.
• For Strength: Use heavier weights with 4–6 reps per set. Focus on compound movements like squats and deadlifts.
• For Endurance: Opt for 12–20 reps per set with lighter weights to improve muscular stamina.

Stages of a Rep

Understanding the mechanics of a rep can help maximize your results:

1. Concentric Phase (Lifting): The muscle shortens as you lift the weight.
2. Isometric Phase (Hold): Briefly pause at the top of the movement.
3. Eccentric Phase (Lowering): Slowly return to the starting position, controlling the descent.

Beginner Tips for Reps and Sets

• Choose the Right Weight: Start with a weight you can lift for 8–12 reps with good form.
• Focus on Form: Proper technique prevents injury and ensures you’re targeting the right muscles.
• Control Your Movements: Perform each rep with a steady, controlled motion.
• Listen to Your Body: Stop immediately if you experience pain or discomfort.

Advanced Training Concepts

1. Train to Failure: Push until you can no longer perform another rep with proper form to maximize muscle growth.
2. Supersets: Combine two exercises back-to-back with minimal rest for efficiency.
3. Active Rest: Use rest periods to perform light activity, such as stretching or core work.

Tailor Your Training at City Fitness

Whether you’re a beginner or looking to optimize your workouts, City Fitness in Philadelphia offers the tools and guidance to succeed. With personalized training programs and group classes, you can master your reps and sets while staying motivated.

Try our Complimentary Experience to explore our facilities, take a class, and discover why City Fitness is the perfect place to achieve your fitness goals.