A common question people have is how many reps and sets they should do when working out. 3 sets of 10? 1 set of 20?
This will be a simple guide. Generally, it depends on 2 things:
- Your goal
- Which muscle
Your Goal
We’ll talk about 3 goals or types of “strengthening”: endurance, hypertrophy (muscle growth), and strength.
If you’re wanting to do an endurance sport like running, then training the muscles involved for endurance makes sense. If you’re wanting to grow some muscle mass (get swole), then hypertrophy is your goal. If you’re wanting to just get really strong, then strength is your goal.
Here are some easy rules of thumb:
Endurance: 3 sets, 20 reps
Hypertrophy: 3 sets, 8-10 reps
Strength: 3 sets, 5-6 reps
Now, the resistance or weight you use changes with each type. By the end of each set, you want to maybe have only a couple of reps left in the tank. So that means lighter weights for endurance and heavy weights for strength.
Let’s look at bicep curls for example:
Endurance: 3 sets of 20 reps with a 10 lb dumbbells (the weight will vary person to person)
Hypertrophy: 3 sets of 8-10 reps with 20 lb dumbbells
Strength: 3 sets of 5-6 reps with 30 lb dumbbells
Which Muscle
The muscle you’re targeting is also a factor. Different muscles serve different functions.
Some are small stabilizers that may need to be on for long periods of time and need endurance. For example, your core muscles (like the transversus abdominus and multifidi) or your gluteus medius when running. The rotator cuff is another group of small stabilizing muscles for your shoulder that would be good to have some endurance in them.
Some muscles are meant for generating a lot of force and moving your body like your gluteus maximus, quads, and hamstrings. These muscles need strength if they’re going to propel you forward or upward and decelerate your body when you land or slow down like if you’re jumping or cutting.
This are just easy general rules of thumb you can follow to get started working out. Hope it helps!