Lifting · 1 min read · Updated
Sets, reps and rest: how to pick them
Heavier weights and fewer reps build strength; moderate weights and more reps build size. Most people do best mixing both.
Sets and reps aren't magic numbers; they're tools. Different ranges lean toward different goals, and muscle can grow across a wide range as long as the sets are hard.
A rough map
- 1 to 5 reps, heavy: mostly strength. Rest 2 to 5 minutes.
- 6 to 12 reps, moderate: the classic muscle-building range. Rest 1 to 2 minutes.
- 12 to 20 reps, lighter: muscle endurance, and still builds size when taken close to failure. Rest 30 to 90 seconds.
How hard?
Most sets should end with about 1 to 3 good reps left in the tank. Going all the way to failure on every set piles on fatigue without much extra benefit, especially on big lifts like squats and deadlifts.
How many sets?
About 10 to 20 hard sets per muscle per week is a good target for most lifters. Beginners grow on less. Split it across 2 or more sessions per muscle.
Rest between sets
Rest long enough to do the next set well. Cutting rest short feels hard but can mean less weight lifted; that's fine for conditioning, less good for strength.