If you’re just getting started at the gym, or are doing your research before you head in and hit the weights, you may have heard the terms reps and sets before. You may be asking yourself, what’s a rep, and why does it matter so much?
In this helpful guide, we’ll break down the concept of reps and sets, offer some basic info behind strength training and muscle fatigue, and provide some advice to get you started on your fitness journey!
What Are Reps & Sets?
The word “Rep” is short for repetition. Repetitions are a single instance of a lift, and are usually done in “sets”. If you are doing a “set” of bicep curls that involves 12 “reps”, you’d do the bicep curls 12 times! Reps are used as a unit of measurement so you can establish a baseline, keep up with your fitness goals, and measure your progress. We love reps!
A set is a group of reps that make up one cycle of a workout. If a workout calls for “3 sets of 10 reps,” you’ll do 10 reps of the exercise, take a short rest, then repeat this two more times for a total of three sets.
How Reps Contribute to Muscle Growth (Hypertrophy)
If your goal is to get bigger muscles, you’re aiming for something called hypertrophy. Hypertrophy is the scientific term for making muscles larger and stronger through resistance training. If you’re wondering whether you should do more reps or add more weights, the 3 questions below have your answer!
Picking the right amount of reps to do and measuring your progress so you can eventually increase the number or the weight is how you get strong!
- How Many Reps Should I Do For Muscle Growth (Hypertrophy): The typical range is around 8–12 reps per set. This is considered the best amount for muscle growth, and allows you to use a weight that will challenge you while still fatiguing your muscles.
- How Many Reps Should I Do For Strength: If you’re focused on strength training alone, you may want to do reps of 4-5 with a high weight. It’s not recommended to do this when you’re starting out, as lifting more than you’re able to can contribute to injury, but down the road keep this in mind for when you really want to see some gains!.
- How Many Reps Should I Do For Endurance: Higher amounts of reps (15 or so) with lighter weights are great for building muscle endurance. Low-weight, high-rep sets are also good if you’re going for a more toned look!
The Stages of a Rep
Knowing the stages of a rep can help with your understanding of the science behind them. Here are all the phases of a rep:
- Concentric Phase (Lifting): The concentric phase is the actual lift part of the rep. For a bicep curl, this is when you’re bringing the weight up with your arm.
- Isometric Phase (Hold): This is the pause at the top of your lift when your muscles are fully contracted. Not all lifts require a long hold, but it’s good to get into the habit of pausing briefly to really get everything you can out of your lift.
- Eccentric Phase (Lowering): The eccentric phase is when you lower the weight back down to the starting position. It’s important to do this in a slow, controlled manner as the eccentric phase contributes to muscle growth as well.
Tips for Beginners: Make the Most of Your Reps
- Choose a Manageable Weight: Start out with a weight you can lift comfortably for at least 8 reps when you’re a beginner. This will not only let you know how much you can lift, but allow you to measure your progress over time as it becomes easier to do those reps.
- Focus on Form, Not Just Reps: Proper form is key when lifting. You want to use proper form to get the most out of your exercises and avoid injury. Muscle tears aren’t fun to deal with, and can leave you on the sideline for a long time, so take it slow and make sure you’re doing everything correctly.
- Control Your Speed: Keep a steady, controlled motion the whole time you’re lifting, especially during the lowering phase.
- Breathe: Breathing may seem simple, but it’s often an overlooked part of lifting weights. Controlling your breath will keep your body in rhythm and help you stay focused. Try to exhale during the lifting phase and inhale during the lowering phase.
- Listen to Your Body: Pay attention to any discomfort you feel while lifting weights and stop if you feel any pain. As a beginner, you’re learning a whole lot at one time, and it can be hard to notice when
Get Started at City Fitness in Philadelphia
If you’re thinking about starting your fitness journey and are looking for a beginner-friendly gym in Philadelphia, choose City Fitness. We have everything you need to get started and stay motivated so you can become a healthier, happier version of yourself!
Check out our class schedule if you’re interested in group fitness classes at one of our City Fitness locations. Group classes are a great way to meet people in the community and learn proper form. If you have any questions, please reach out to the closest City Fitness to you.
City Fitness is also delighted to offer all newcomers a Complimentary Experience that allows them to come and check out any of our locations for a day at no cost to them. Come take a class and hit up the sauna when you’re done!