One of the most common questions I get asked when I start working with a new client is: “How many times should I lift it?” While the classic Personal Trainer answer might be “just one more”, the real answer depends on your goal.
To help you figure this out, I'll try and break it down for you. But first, let’s define the basics:
A rep (repetition) is one complete movement of an exercise. For example, a rep of a push-up involves lowering your body to the floor and pushing back up.
A set is the number of reps you do before stopping and resting. So, 2 sets of 15 reps means 15 reps, rest, 15 reps, and stop—adding up to 30 overall.
The Rule of 30 Reps
Around 30 reps is a great place to start for most goals—whether you’re focused on building muscle (hypertrophy), gaining strength, or improving endurance. What matters is how you break those reps into sets and reps, depending on your specific goal.
Reps for Hypertrophy (Building Muscle)
If your goal is to build muscle, the ideal approach for 30 reps is:
3 sets of 10 reps
Alternatively, try 4 sets of 6-8 reps if you’re just getting started.
Top Tips for Hypertrophy:
Each rep should take about 4 seconds (slow and controlled).
Use a weight heavy enough so that the last two reps feel challenging to complete.
Rest for 60-90 seconds between sets to allow partial recovery while keeping your muscles working.
Reps for Strength
To build strength, the weight needs to be heavier—so heavy that you can’t lift it 10 times. The best rep range is 4-6 reps per set. To hit the 30-rep target:
Do 6 sets of 5 reps or 5 sets of 6 reps.
Top Tips for Strength:
Rest for 2-4 minutes between sets to allow your muscles to fully recover.
Focus on perfect form—lifting heavy weights requires proper technique to avoid injury.
Reps for Endurance
If your goal is to improve endurance, you need to increase the number of reps to keep your muscles working for an extended period. A great rep range for endurance is:
2 sets of 15 reps (or more).
Top Tips for Endurance:
Take 30-60 seconds of rest between sets so your muscles don’t fully recover.
Use a weight light enough to complete the reps but heavy enough so that it feels hard at the end of set 1 and during set 2.
The Bottom Line
There’s no magic number of reps for any exercise, but 30 reps is a solid starting point for most goals:
Hypertrophy (muscle building): 3 sets of 10 reps
Strength: 5-6 sets of 4-6 reps
Endurance: 2 sets of 15 reps
Just remember to adjust the weight, sets, and rest times based on what you’re working towards, and always focus on good form for the best results.
Ready to get started? Whether you’re building muscle, gaining strength, or improving endurance, choose the right rep range, pick up those weights, and start moving towards your goal! 💪
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