Looking at a workout scheme and confused by what the hell reps and sets are? Sure, you may gather from context that a rep means repetition (how often you do an excercise) and a set is a set of repetitions (how often you do a chain of repetitions), but besides that, there is a lot left up for interpretation. Why even count reps? What's the use of it? Well, here we are. Ready to explain the nitty gritty. Here is Reps and Sets: Explained.
WHY COUNT REPS?
Reps are the method to keep track of your progress in workouts, especially in power- or normal weightlifting. 'Reps' is the term for how many times you've done a single movement of an exercise, from the word repetitions.
For example, one jump in jumping jacks counts as one rep. If a routine tells you to do 30 reps, it is telling you to do a jumping jack 30 times.
But why would we care to count?
A common thing when people first start out is not counting, because they either don't know what reps are or don't care enough to keep track. Keeping track shows you your progress, and makes sure you're not over- or underperforming on your workouts. And progress is an important part of your exercise journey. Without it, you don't know where you stand in your path.
HOW MANY REPS SHOULD I DO?
Depending on your experience, weight you're using and type of exercise you're doing there are different amounts of reps to do.
Weightlifting
1-3 reps, 3-6 reps and 8-12 reps
The lower the reps, the higher the weight. The higher the reps, the lower the weight.
8 to 12 is generally for weight you can lift easier, while 1 to 3 reps is usually for personal records and for increasing how much weight you can lift (also known as Progressive Overloading).
Usually when you can do 8 reps of a weight with good range of motion (good form), you can increase the weight. if you can do 7, stay at the weight you're at, and if you can do 6, maybe consider going lower for regular sets.
Bodyweight exercises.
15-30 reps, 30-60 seconds
SETS
Sets are the amount of times you repeat a block of reps, with a resting period in between to make sure you don't strain your muscles too much. The resting period changes depending on the amount of reps, sets and weight you use.
For example, if a routine tells you to do 3 sets of 30 reps of jumping jacks with 15 seconds rest, it tells you to jump 30 times (reps), three times (sets) with breaks in between to not exhaust yourself. In total you will be jumping 90 times but dividing it over 3 even blocks with 15 seconds in between each set.
Why should I use sets?
Using sets means you compound the exercises on top of each other, meaning there is more activity in the muscle: your muscles grow faster. Using sets is the best way to improve your athletic performance and increase your strength. It also makes sure you don't overwork your muscles by doing all of the reps at once, leading to less injury. The body can only handle so much, but is usually ready to go again after some rest. This way, you get as much as possible out of your workouts all while staying safe.
Always practice safe sets.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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