How Many Sets & Reps Should You Do?

Hello Ziddis! If you are new to the fitness world and feel overwhelmed by the jargon, you have come to the right place. We hear a lot of terms being thrown around like ‘progressive load’, ‘sets’, ‘reps’, ‘overloading’. These terms are essential to understand so that you can catch up on your workout training. In this blog, we will dive into the two most common terms: ‘sets’ and ‘reps’

What Are Sets & Reps?

Reps is a short form of repetition. It refers to the number of times you repeat the same exercise. For example, if you do squats 10 times, that means 10 reps of squats A set is simply a group of consecutive reps without rest. For example, you do 10 reps of squats then rest for a bit and do 10 reps of squats again, you have just completed 1 set of squats. Sets & Reps give your workout a structure.

Is It Important to Count Workout Reps?

Yes, it is necessary that you count your workout . Counting reps not only ensures structure but also helps you stay consistent and track your progress. If you happen to do only 2 sets of 10 reps today and after a month you do 5 sets of 10 reps, that helps you see your progress.

How to Count Bench Press Sets

To count bench press sets, you have to ensure that you are doing it correctly for each progression.

• You can count your warm-up sets too where you begin with lighter weights
• When you use heavier weights, count how many reps and sets can you do without rest.
• Your rest for a couple of minutes doesn’t count.

What Is a Max Rep Calculator?

A max rep calculator is a tool to help you estimate the maximum weight you can lift for each rep. Knowing your 1 rep max or 1 RM is necessary to plan your workouts.

1 Rep Max Calculator for Bench Press

To calculate your 1RM for bench press:

Perform the exercise with a weight you can lift comfortably for several reps (e.g., 6 reps).
Using the Epley Formula:

1RM = Weight x (1 + Reps × 0.0333)

For example, if you lift 60 kg for 6 reps:

1RM = 60 x (1 + 6 x 0.0333) = 73.2 kg

You can use any other formulas as well as your 1 rep max calculator for bench press.

• Brzycki formula: Weight × (36 / (37 – number of reps))
• Lombardi formula: Weight × (number of reps ^ 0.1)
• O’Conner formula: Weight × (1 + (0.025 × number of reps))

How Many Gym Reps and Sets to Aim For?

Your goal of how many gym reps and sets to aim for is supposed to be suitable and aligned with what you want to achieve in your fitness journey.

• To build strength, aim for 4-6 reps of 3-5 sets with heavy weight
• To grow muscles, aim for 8-12 reps with 3-4 sets of moderate weights
• To improve endurance, aim for 12-20 reps of 2-3 sets with light weights.

Tip for Increasing Strength Training Reps and Sets

Progressive overload is the key to increasing strength training reps and sets. In this, you gradually increase the weight then increase the number. 

• Add 5 to 10% more weight each week.
• Increase reps as soon as you get comfortable with the weights.
• Increase sets and track your progress.

How to Make the Most in Fewer Workout Sets and Reps

If you want to wrap up your workout in a short time and still want to get the benefits of enough workout you can try,

• Using weights during exercises like squats, lunges and pull-ups.
• Pair two exercises back to back like push-ups with burpees.

Takeaway

Counting your sets and reps is important so that you can add more structure to your fitness journey. But make sure to wear comfortable gym wear. Investing in a trusted pair of jogger pants will take you a long way and keep you comfortable no matter how intense the workout gets. Make sure that you track as you lift because that is the only way you can figure out you are on the right path and utilizing your full potential.