Strength training is a great way to improve your health, fitness, and appearance. But how do you know how many exercises and reps to do in each workout? The answer is not the same for everyone. It depends on what you want to achieve, how fit you are, and how much time you have.
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What Do Exercises, Reps, and Sets Mean?
Let’s start by clarifying some basic terms:
- An exercise is a movement that works one or more muscles, such as a plank, a lunge, or a shoulder press.
- A rep is one completion of an exercise, such as one plank, one lunge, or one shoulder press.
- A set is a group of reps done without stopping, such as 10 planks, 10 lunges, or 10 shoulder presses.
- A rest is the pause between sets or exercises, which allows your muscles to recover.
What Is Your Objective?
The number of exercises and reps you should do in each workout varies depending on your objective. Different objectives require different training methods, such as:
- Muscular endurance: This is how long your muscles can keep working, such as when you run, bike, or swim. To improve muscular endurance, you should do many reps (15 or more) with light to moderate weight, and short rest periods (30 to 60 seconds).
- Muscular hypertrophy: This is how big your muscles get, such as when you want to build muscle or tone up. To stimulate muscular hypertrophy, you should do a moderate number of reps (8 to 12) with moderate to heavy weight, and medium rest periods (60 to 90 seconds).
- Muscular strength: This is how much force your muscles can produce, such as when you lift, push, or pull something heavy. To enhance muscular strength, you should do a few reps (6 or less) with heavy weight, and long rest periods (2 to 5 minutes).
- Muscular power: This is how fast your muscles can produce force, such as when you jump, sprint, or throw something. To develop muscular power, you should do a few reps (1 to 5) with explosive movements, and long rest periods (2 to 5 minutes).
How Many Exercises and Reps Should You Do?
The number of exercises and reps you should do in each workout also depends on your fitness level and your available time. A general guideline is to aim for 15 to 25 sets per workout, with each exercise being 2 to 3 sets of 8 to 12 reps. This means you should do about 5 to 8 different exercises in one workout if you’re doing 3 sets of each exercise. Or you could do 7 to 12 exercises if you’re doing 2 sets of each exercise .
However, this is not a fixed rule. You may need to adjust the number of exercises and reps according to your personal needs and preferences. For example, if you are a beginner, you may want to start with fewer exercises and reps, and gradually increase them as you get stronger and more confident. If you are an advanced trainee, you may want to do more exercises and reps, or change them to challenge your muscles and avoid plateaus. If you have limited time, you may want to do fewer exercises and reps, but increase the intensity or the frequency of your workouts.
How to Create a Workout Plan
The best way to create a workout plan that fits your objectives, your fitness level, and your available time is to consult a qualified personal trainer or a reliable online program. They can help you design a personalized plan that considers your current abilities, your desired outcomes, and your personal preferences. They can also teach you proper form, technique, and safety, and provide you with feedback, motivation, and accountability.
However, if you want to make your own workout plan, here are some basic steps to follow:
- Choose your objective: Decide what you want to accomplish with your workouts, such as improving your endurance, increasing your muscle size, enhancing your strength, or developing your power.
- Choose your exercises: Pick the exercises that work the muscles and movements related to your objective, such as squats, lunges, deadlifts, bench presses, rows, pull-ups, shoulder presses, bicep curls, tricep extensions, etc. You can also include some core and cardio exercises for overall fitness and health.
- Choose your reps and sets: Based on your objective, pick the number of reps and sets that will challenge your muscles and cause adaptation, such as 15 to 25 sets per workout, with each exercise being 2 to 3 sets of 8 to 12 reps.
- Choose your rest intervals: Based on your objective, pick the duration of time you will rest between sets or exercises, such as 30 to 60 seconds for endurance, 60 to 90 seconds for hypertrophy, 2 to 5 minutes for strength or power.
- Choose your frequency: Based on your objective, pick how often you will work out per week, such as 2 to 3 times for endurance, 3 to 4 times for hypertrophy, 4 to 5 times for strength or power. You can also divide your workouts into different muscle groups or body parts, such as upper body, lower body, or full body.
- Choose your progression: Based on your objective, pick how you will increase the difficulty of your workouts over time, such as adding more weight, reps, sets, exercises, or reducing rest intervals. You can also change the type, order, or speed of your exercises to keep your muscles guessing and prevent boredom.
Summary
There is no definitive answer to how many exercises and reps you should do in one workout to see results. It depends on your objectives, your fitness level, and your available time. However, a good starting point is to aim for 15 to 25 sets per workout, with each exercise being 2 to 3 sets of 8 to 12 reps. You can then adjust the number of exercises and reps according to your personal needs and preferences. The most important thing is to be consistent, have fun, and enjoy the benefits of strength training.
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