Reps and sets

142 rep

I am a beginner to working out and trying to lose weight. What is an easy way to figure out how many sets/reps you should be doing during strength training?

8.1k rep

O₂i | OwnerLake City, MN

Three sets of ten reps is a good place to start. First set should feel fairly light, second set a medium weight, and the third set should be challenging. When you can complete 10 reps on the third set, bump the weight up a little.

142 rep

Do you use the same weight the whole time?

8.1k rep

O₂i | OwnerLake City, MN

No, first set is light, second is a medium weight, third set is tough. If you can do 100 pounds on your third set, your first set should be 50 pounds, second set is 75 pounds, third set is 100 pounds. To start just experiment with the weight but don't push too hard if you're just getting started, work your way up. When you can actually do ten on your third set, then bump the weight up on your next workout. On your third set, do as many as you can UP TOO TEN. When you can do ten, raise it. So your next workout you might only be able to do eight reps, that's ok. Next workout try to do nine, the next workout try to do ten. When you can do ten, bump it up again.

Make sense??

26 rep

It really depends on the individual. I highly recommend seeing a trainer at least one session.

19 rep

When just starting, I highly suggest working until failure. Work out like that every other day until your at where you need to be.

19 rep

spyco is right. Keep going to you fail. easy way to figure out where you are.

4.2k rep

TrainerGig Harbor, WA

There are many ways to see great results but the way that I formulate my program is done in the setting of a training to failure system. You really have to have a system of progressions to make it work. One example of a core progression system that i like to use is my plank progressions. I switch plank types as a client hits a minute and a half on each exercise until if someone becomes a superfreak like me they'll end up doing triple ball plank or possibly even something more extreme. However no one has made it quite that far yet but i'm sure they will and eventually i'll have to have someone do it with one arm or something else insane. Anyway here's an example of my progressions for the plank keep in mind that each exercise is performed once for a maximum of 90 seconds during the core section of a given workout and the same exercise is repeated during the next workout until the 90 seconds is achieved which results in a new exercise next time. I start with plank becomes side plank (each side) becomes plank on ball becomes plank on small ball becomes plank w/25 (on back) becomes plank w/35, becomes plank w/45 becomes side plank w/25 becomes BoSu ball plank becomes Reverse BOSU Ball Plank becomes Side Plank on Ball becomes Side Plank on Small Ball becomes Double Ball Plank Becomes Reverse Double Ball becomes Triple Ball Plank. This is just an example sometimes I alter the formula and when 90 seconds is not met I shoot for 5 second increases every workout until the 90 seconds is reached. Hopefully this example of establishing exercise progressions helps you develop your own system of continuous results.

24 rep

MemberHam Lake, MN

If your just starting out and trying to lose weight cardio and dynamic training might be your best bet. Using the failure method can lead to injury. You can always work your way up to heavier weights. Depending on your age and physical shape you don't want to over-do it. Cardio, circuit training, and diet are the keys to losing weight. Especially the diet part. When say doing cardio try breaking it up with interval cardio(walk/jog). 3 sets of 10 are usually a standard with most people. If you try circuit training ( switching up your strength training/lifting with less than 30 seconds in between) your combining cardio and strength training for better results in weight loss. Start with lighter weights and more reps. When you're ready to bulk, heavier weights and less reps. Never get stuck in one routine. Switch it up, this helps prevent plateau. Some like to pyramid thier work-out. 5reps of 50lbs,then 4reps of 55lbs. 3reps of 6lbs,the reverse it. Try not to have big jumps of weight between your set. Get your form down first befor going to heavier weight.