How many Repetitions of Exercises are Recommended?

Javier Colomer 7 min. of reading Fitness Leave a comment

When setting out to start a training routine, it’s important to understand some basic concepts, such as exercise repetitions, sets and rest times…

These constitute the cornerstones structuring a training plan.

Understanding these concepts is crucial to achieving your goal.

Index

1 What are sets and repetitions?
2 Types of sets
3 How many repetitions should beginners do for each exercise?
4 The importance of rest between sets
5 Tips based on your goal

What are sets and repetitions?

By repetitions, we mean the number of times in a row the same movement is executed.

On the other hand, a set consists of the group of a certain number of repetitions.

These are the blocks of repetitions that you carry out, separated by a rest period.

The number of repetitions and sets you perform, as well as the rest period between sets, will make up your basic training routine.

Types of sets

There are several types of sets and it’s a good idea to get a trainer to tell you which is the most appropriate to your level. You can’t just pick them at will. A specialist will know what you need to achieve your goal.

Among the best known set types are those described below, although there are many more:

Pyramid: This is a sets in which we increase the weight and reduce the number of repetitions. It can also be done in reverse, increasing the number of repetitions and lowering the weight.
Supersets: This involves the execution of two different exercises, normally focused on the work of antagonistic muscles, although it’s not mandatory, without rest between them.
Giants: Several exercises are combined without rest for one muscle group. A moderate weight should be chosen for the exercises, except for the first one, where it’s appropriate to choose our normal weight for the repetitions that we want to do, and in the following exercises to use less weight than normal.
Fixed descending sets: We start with the maximum weight that you want to do for the repetitions, and after the first set gradually lower the weight, so that we’re always doing the same amount of repetitions.
Variable descending sets: Similar to a supersets or giant sets, in which you move from one set of the same exercise to the next with little rest. This should be done on large muscle groups so as not to overload them.
Forced: You’ll need the help of a partner. This is about performing as many repetitions as possible, until you reach failure, and then another person helps you perform some more.These usually done at the end of training, although it doesn’t always have to be like that.

The sets can be alternated as your workouts progress.

The important thing is that you keep track of the weights you’re using and the number of repetitions you do so that you can evaluate your progression.

How many repetitions should beginners do for each exercise?

The number of repetitions in each set will vary depending on:

Your experience;
Body structure; and
the specific objectives you have for your training.

The recommended for beginners is to do between 2-3 sets of about 10-15 repetitions so as not to overload the muscles. Most start with a cutting routine for fat loss and muscle maintenance.

The more advanced ones who focus on hypertrophy can do routines of 10 sets with 10 repetitions each, but it all depends on the number of exercises that are set.

They should also perform other less aggressive routines.

For example: 3-4 sets of 8-10 repetitions with loads of 0.7-0.8 RM (maximum weight to be lifted in each exercise).

The rest period can vary between 30 and 60 seconds.

Just 2-3 repetitions of each sets is enough to work on muscle strength. This is more like something you usually see in the weights room.

Resistance training is usually done in 3-4 sets with 10-20 repetitions and light weights between 0.5-0.7 (RM). The breaks between sets could be 30 seconds.

Keep in mind that we’re talking in general terms. All this is subject to modifications and nuances, and these guidelines must never be taken to the letter. They should be established by your qualified coach.

The importance of rest between sets

Regardless of your goal, it’s incredibly important to respect the rest times stipulated between sets if you want to progress in the workouts.

When resting between sets we let the muscle to recover from the work of the previous set, and will be able to go again with a full intensity in the next set.

Proper scheduling of rest periods allows us to renew our ATP and Phosphocreatine energy sources.

In addition, if your rest interval is excessively short, you’ll accumulate high amounts of lactate in the muscles you’re working, causing pain, fatigue and a decrease in the muscle power required to continue training.

It’s important to understand that a well rested musculature will be in a better condition to help us achieve effective results.

Nowadays, rather than having too short a break, it’s more common to overdo it – we get distracted, we look at the phone or talk to a friend… be very careful with this because both an insufficient break and too much rest can make it hard to achieve your goals.

Tips based on your goal

Here are some tips to follow according to the goal you want to achieve with your repetition exercise routine.

Muscle definition

To maintain/increase muscle mass and burn fat as much as possible – remember that muscle and fat reduction are two clearly differentiated objectives – it’s recommended you use a moderate weight and perform 3-4 sets of 10-15 repetitions, with rest between 30 seconds and 1 minute.

Hypertrophy

To stimulate the increase of muscle mass, the recommended load is about 70-85% (RM) for beginners or intermediate level, and can be increased up to 100% for advanced level.

Suggestions include:

For beginners and intermediates, between 2-3 sets of 8-12 repetitions, with between 2 and 3 minutes of rest.
For the advanced, from 3-6 sets of 1-12 repetitions, between 45’’-1 and 2 minutes of rest.

Muscle resistance

For people with professional activities that involve physical activity or for those recovering from pathologies.

The maximum load is below 70% (RM) and 2 to 4 sets of 10-25 repetitions are suggested, with rest between 30 seconds and 1 minute.

When taking short rest times, you should decrease the intensity of the following repetitions.

Strength training

This improves functional capacity and motor coordination.

The load would be between 60% and 100% (RM). 60% for beginners and intermediate level, 100% for advanced level.

Between 1-3 sets of 8-12 repetitions are suggested for beginners and intermediates, and between 2-6 sets of 1-8 repetitions for advanced.

The rest time should be between 3 and 5 minutes, because when using a greater load the body will need more recovery time.

In conclusion, remember that this is essential knowledge of any good trainer, but you should use it as a base, and with time you’ll find the perfect balance between know-how and experience. Not everything is the same for everyone.

Bibliography

“Manual de metodología del entrenamiento deportivo” Dietrich Martin, Klaus Carl y Klaus Lehnertz 2016.
“Entrenamiento personal. Bases, fundamentos y aplicaciones” Alfonso Jimenez Gutierrez 2007.
“Periodización del entrenamiento deportivo” Tudor O. Bompa. 2004.
“Musculación. Entrenamiento avanzado” Tudor O. Bomba y Lorenzo J. Cornacchia 2010.
Personal contributions, studies and experiences.

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