It may sound hard, but strength training is based on a few simple ideas. Almost every workout plan starts with sets of reps and rest periods. Knowing how they work together helps you train with a goal instead of just guessing.
This newsletter puts together important information from a number of fitness sources to give you a clear and useful summary.
What Are Sets and Reps?
Repetitions or reps: One full movement of an exercise is called a rep. One push-up, one squat, or one curl is one rep.
Sets: A set is a group of reps done without stopping for a break. You have finished one set of 10 reps if you do 10 squats and then stop to rest.
For instance, doing three sets of ten squats means doing ten squats, taking a break, and then doing the same thing three more times.
Sets and reps are ways to control how hard and how much you train.
Choosing Reps and Sets Based on What You Want to Do:
Different combinations of reps and sets are needed to reach different goals. This is the summary for different type of goals:
There isn't one rep range that works best for everyone. Choosing a structure that fits your goal and lets you use the right form is the most important thing.
Why Rest Breaks Are Important?
Time spent resting is not wasted. It gives your muscles and nervous system time to heal so you can do the next set well. Here are some general rules for rest:
30 to 60 seconds for endurance and lighter muscle work
60 to 120 seconds for general training and building muscle
3 to 5 minutes for lifts that focus on heavy strength
Less time to rest makes you more tired and raises your heart rate. You can lift more weight and keep your strength across sets if you take longer breaks.
Helpful Advice for Beginners:
Start with 2 to 3 sets of each exercise and pay attention to how to move correctly.
Pick a weight that you can handle with good form for all of your reps.
As exercises get easier, slowly add more reps or weight.
Take a break long enough to feel better, but not so long that your body cools down.
Keep track of your workouts to see how far you've come.
It's more important to be consistent than to be complicated.
Important Points:
Reps are single actions.
Groups of reps are called sets.
Rest has an effect on how strong you get and how well you perform.
Set your reps, sets, and rest to fit your training goal.
When you know these basics, every workout has a purpose. You start training with a goal instead of just moving weight.
