Sets & Repetions: concepts defined (video post).

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The first time I ran this video I’d just received a number of emails asking what I meant when I used the terms SETS and REPS (repetitions) when talking about weight training.

Ive recently received a flurry of the same questions.

Please to enjoy (& giggle at my stammering toward the end).

httpv://www.youtube.com/watch?v=0aJgt9O2CDM

Does that clarify for you?

Still stuck with regards to the concepts? With regards to how to know how many of each to do?

Wanna jump in and expand upon my thankfully brief video?

Please to hit us all up in the comments.

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Comments

  1. Hiya

    A great intro to sets and reps. I love bodyweight exercises and I’m thinking I may pick up the weights again soon for variety.
    When the weather gets warmer in the UK I’ll wear a bandana for my outdoor workouts. Never worn one before!

    Thanks
    Jens

  2. Hi Miz,
    A good explanation of sets and reps. I like to mix mine up – some doing 2 or 3 set of 15 reps (at lighter weights), sometimes 4 sets of 8 reps (challenging weights), and other times 5 sets of 5 reps (with heavy weights). I also play around with the rest times in these too, depending upon my goal. For me, it’s also important that I record what I’m doing (i.e. sets/reps/rest and weight lifted). This ends up being a good resource for future visits to our weight room – and gives me a basis for what I should be doing in terms of weight. Great stuff today Miz (and I wanna see the bandanna!)

  3. Thanks for the explanation.

    I’m new to your blog and to weight training and am pretty sure I confused these two terms all the time when talking about my workout.

    Hope you had a good weekend, Miz.

  5. Sloven away! (I bet I can out-sloven you any day of the week. Wanna know how many days in a row I’ve been wearing the same pair of jeans? No, actually you don’t.) Plus, who says bandanas are slovenly?

    I mostly do one set of whatever, using weights that are probably way too heavy for me and paying almost no attention to form unless I’ve recently hurt something. This is why I leave the training videos to the MizFit!

  6. I’m curious when you started weight training and when you did how many sets you did of everything?

    Thanks.

  7. I have always been told to start with two sets of a new exercise and many repetitions (15?).

    is that correct?

  10. Simple and to the point.

    So, I’m going to mention something of interest but totally off-topic: Today Kentucky Fried Chicken is rolling out it’s new line of GRILLED chicken. The nutrition stats on the website look good; let’s hope they’re not fibbing. You can go there today (April 27) for a FREE piece.THANKS FOR POINTING THIS OUT!! I GIGGLE WHEN I SEE THE GRILLED ADS AS THE “GRILL MARKS” LOOK DRAWN ON 🙂 BUT HAD NO IDEA ABOUT THE FREE PIECE TODAY! IF YOU GO PLEASE REPORT BACK—-THERES NO KFC AROUND ME.

  11. I’m curious when you started weight training and when you did how many sets you did of everything?

    great question.
    When I started (I mean REALLY started. Hello 1994. MizFit was single & there were 40 extra el bees wrapped around her waits) I did a full body workout. And TWO sets of everything.

    I also did the same workout for months and EVERY DAY OF THE WEEK.

    Go Miz!

  12. When I start a new exercise should I only do two sets?

    I normally do four or five per exercise.

  13. I think this explains it all perfectly! Makes sense to me 🙂 Is it true that you know when you’ve found the right weight when you struggle to get out the 15th rep?
    Aww, would love to see the bandana make an appearance on your next video!

  16. I don’t wear things on my head. Creeps me out. Just when I was ready to turn over a new leaf in working out? I racked up my knee over the weekend. Think soccer and wet grass.

  17. I don’t wear anything on my head when I work out (besides a ponytail). Mainly because I get crazy sweaty and figure that my body doesn’t need heat trapped be head decorations.

  19. Great post, Miz – I remember this video, but it’s always good to have a reminder.

    Marianne, how many times have I told you not to play soccer with those boys?! Sheesh.

  20. Bea is totally right – the freeze frame on this vid is awesome!! And I loved your explanation. It took me months of lifting and reading several books on the topic before I figured out what you explain so simply. And other than a head band I can’t wear anything on my head wokring out!

  22. This totally makes me want to start with weights this morning instead of cardio…and speaking of such- does it matter what you start with? Is it more beneficial and offer better end results when you start with one over the other?

    I am all for seeing the bandanna on Mondays 🙂

  26. Good explanation. I understand sets and reps, but I have a hard time with that rest period between reps since I always feel like I should be doing something in the gym. (Unlike the burly guys who seem perfectly happy hogging the weight bench while they just sit flexing and staring in the mirror adoringly, but I digress.) I’ll try the stretching!

  27. Nan – no, that’s not really correct. Different rep ranges will have different effects on the target muscles.

    I’m generalizing here but:
    1-6 reps will lead to an increase in strength, primarily through neurological recruitment. That is, the nervous system gets better at firing all the fibers in the muscle that is already there.

    8-12 reps will lead to a lesser increase in strength and an increase in muscle size via hypertrophy. This is the range most bodybuilders work in most of the time.

    15 > reps will increase the endurance of the specific muscles with minimal increases in strength.

    Obviously there’s some overlap, and you’ll get stronger doing nearly anything if you haven’t trained before. I’d argue that for a beginner 1-3 sets of 4-6 reps is probably ideal. It all comes down to what your goals are, and your current training status though.

  29. THANKS CHRIS! he has totally nailed it all in his explanation (her? now Im questioning my assumption :)) but I wanted to add 2 fast thoughts:

    I know people giggle at my soup cans demonstrations BUT I always encouraged clients to start new exercises with a lighter weight than they anticipate they can handle.

    To focus on (the first time or three they do a new exercise) making the MIND/MUSCLE connection.

    FEELING the exercise in the muscle group its working (for example: in the biceps not the HANDS if youre doing a new bicep curl & tend to grasp the weights tightlytightly).

    for some clients that did mean a session of lighter weights higher repetitions until they had the AH HA! moment of being able to mentally let go of focusing on FORM and clicking into the muscle group being taxed.

    I’d argue that for a beginner 1-3 sets of 4-6 reps is probably ideal.

    That’s not my approach—but it is a tactic many trainers employ.

  30. Hah! I think this was the very first Monday face-time I ever caught. Nice for that reminder.

    I wear a baseball cap a lot, but never anything when I’m working out. Second that heat pouring off my head.. and afraid I’d keel over for heat exhaustion with my hat on.

    I really to concentrate on reps when I work out. Habitually, I go 15 every set -and with heavier weights that’s just asking for trouble.

    Still I think beginners need that light weight/high reps/3 sets to get the form and connection down. But that’s me.

  32. Sigh. Back to work, so back to not being able to watch the video. But sets. reps. Both good things.

  33. VRaz60: you have me wondering WHY? whats the stumbling block? whats the struggle (specifically)?

    and the CARDIO or WEIGHTS first question?
    I buck science on this one. It has flip flopped repeatedly in the past 15 years and IMO unless you are a competitive athlete IT MATTERS NOT AT ALL.

    what does matter? what you will do.

    Me? Im a cardio in morning and then lift.

    Id never ever lift and then climb on a piece of equipment or head out for a run.

    Not even sure why—-just for me when the lift is done so am I with working out that day.

    do what you will actually DO.

    (I know. so helpful huh? 🙂 and yet it is…)

  34. I am a personal trainer and agree with Deb about the 3 sets and lighter reps initially to get the form.

  35. I am doing my sets and reps and loving it! Working on form for the first time! And thanks for the info on how long to rest between sets, and to stretch the muscle. I was kinda doing this, but instinctively. Its good to have the correct form for the rest periods!

    Sorry to ask something you’ve probably answered a million times, but do you lift every day? If so, do you alternate upper body-lower body every other day?

  36. Great post explaining the basics.
    I like your emphasis on starting light till you get your form right.

    I am not disciplined enough to trength train on my own. I use a variety of DVDs and have slowly begun understanding supersets, pyrmaids etc. But, I really do have difficulty feeling the muscle I am using.

    Carla,…I am so freaking attached to my cardio, that I am trying to up my cardio to get rid of that extra elbees as you put it.

  39. i am always wearing my nike workout hat. I even wore it during Blogher last year and got some weird looks.
    Apparently slovenly was NOT the dress code! AND IS TOTALLY WHY I LOVE YOU…

    great explanation on sets and reps! 🙂


  42. I am so freaking attached to my cardio, that I am trying to up my cardio to get rid of that extra elbees as you put it.

    All I know is my experience, what I saw with my clients and what I see at the gym BUT often too much cardio can trigger a body to HOLD ON TO FAT and consume muscle.

    *raises hand*

    Totally happened here.

  43. Great refresher! I also didn’t know that it was recommended to take a break in between. Good to know! I wrote about strength training on my blog a while back and learned quite a bit from my research. I don’t do near enough strength training so it’s something I have to work on.

  45. It is amazing how many women I overhear at the gym using the word reps when they mean sets & vice-versa.

    (I don’t mean that in a judgemental way.)

  46. Good basics for sure! People don’t really know what sets & reps are. Like you, I always comment in my posts like that forgetting that some people may not know what I am talking about!

    As Chris said, different rep ranges work different things & he is right on. Although I do disagree with the 1-3 sets of 4-6 reps at the beginning.

    Like you mentioned, people really need to get their form down, understand the mind/muscle link & feel of engaging their core to protect their form at first. Lighter weights at first will do that.

    Also, unless someone is trying to get bigger muscles, you may want to steer clear of that for a while & then maybe mix in those 4-6 rep sets as change of pace once you are past the beginner stage. Many women fear getting big so you have to work them into the weights. For men or hard gainers, that lower rep/heavier weight reps/sets stuff works better.

    I have made gains in a 8-10 rep range as long as I keep focused & good form and also keep my routine changing to keep the body guessing.

    I am advanced now so I do a crazy workout but I like to keep my rest almost minimal between sets & do say biceps then triceps so the little or no rest in between allows me to keep going without fatigue of working just one muscle group. I also do “active rest” which is maybe an ab/core move/stretch before doing another set so I am constantly going & burning fat like crazy! Again, I am advanced but I think intermediates can modify this to meet their needs.

    Definitely in the learning phase, that rest period is very helpful.

    Not counting reps is another way to learn what you can handle weight wise. Pick up those 10 pounders & instead of counting reps, just start curling or pressing or whatever & actually see how many you can do.. sometimes we fool ourselves if we count. Once you do that, you really know whether you need to increase or decrease the reps.

    I also do drop sets to really work that muscle like going right from 12lbs to 10lbs to 8lbs to 5lbs. Of course this is a whole other discussion!

    Like the video!

  47. I know these things because I work at a gym but sooo many people don’t when they begin. So thanks for clearly explaining something that seems basic but is important!

  50. I went to KFC and got my free grilled breast. (You can get whichever piece you want.) Pretty darn good. Not the same as fried, but if you’re forced to go there on behalf of someone else, it’s good enough to keep you from diving face-first into a bucket of the fried stuff without feeling too deprived.

    Oh, and there were no fake grill marks air-brushed onto it!

  51. Jody? THANKS for taking the time to leave such a thorough comment!

    and D’Mamma? YOU KNOW Im curious now and you make a good point about the better option if dragged there by others 🙂

  52. Ahh yes, the sets and reps. My big problem, besides remembering to count, is not getting distracted in the rest period, especially when I’m at home. Do you have any tips to keep focused and not get all caught up by the cat doing something cute and then finding yourself standing in front of the fridge wondering why your bicep is sore?

  53. wow. that was really helpful. i have been doing weights at the gym and i haven’t been doing them that way, with the rest in between and starting out with the 2x 12 repetitions. i also pick relatively difficult weights to lift that i should probably work up to instead. that might explain why i’m not really seeing any results. i’m going to try it this way. i always feel compelled to do as many repetitions as humanly possible when at the gym but i don’t know if that is how it’s supposed to be done. heh.

  54. No problem. I’m a guy FYI. My girlfriend Rayna follows your site and comments on here occasionally as well.

    Not knocking your soup cans by the way, I like to start people with either an empty bar or a length of PVC pipe that ways essentially nothing.

    As much as I’m an advocate of lifting heavy in general, and of getting women to do heavy compound lifts, I don’t suggest that at the expense of first learning to do the lifts correctly.

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