This Could Change the Way You Train: Reps & Sets, Made Simple

Last updated: 20th October 2025

Summary: The best number of reps and sets depends on your goal. As a rule of thumb: strength (1–6 reps, higher load), hypertrophy (6–12 reps, moderate load), endurance (12–20+ reps, lighter load)—paired with 2–5 sets per exercise and leaving 1–3 reps in reserve (RIR). Use our charts, templates, and progression tips to structure smarter sessions at Green Gym Group in Kemptown (Brighton).

This page is your reps and sets guide—pick a goal, use the right ranges, and progress week by week.

Table of contents

  1. The short answer
  2. Choose your goal
  3. Reps & sets by goal
  4. Effort: RIR/RPE explained
  5. Weekly volume targets
  6. Progression models
  7. Plug-and-play workout templates
  8. Common mistakes
  9. FAQs
  10. Book a chat or trial
  11. Locations we serve
  12. Author & sources

The short answer

“How many reps and sets should I do?” It depends on your primary goal, your training experience, and how close you train to failure. Start here:

  • Strength (max force): 3–5 exercises, 1–6 reps, 3–6 sets, long rests (2–4 min), heavy load (RPE 7–9).
  • Muscle (hypertrophy): 4–6 exercises, 6–12 reps, 3–5 sets, rests 60–120 sec, moderate load (RPE 6–9).
  • Endurance/Conditioning: 4–6 exercises, 12–20+ reps, 2–4 sets, rests 30–90 sec, lighter load (RPE 6–8).

Progress happens when you progressively overload: add a little weight, a rep, a set, or tighter rest over time—without blowing up your form or recovery.

Choose your goal

Pick one main goal for the next 8–12 weeks. You’ll still get secondary benefits, but clarity keeps your plan coherent.

  • New lifter wanting confidence → start with hypertrophy ranges.
  • Athlete chasing a heavier squat/press → bias strength ranges.
  • Fat-loss focus with class/cardio mix → include endurance ranges plus a couple of strength moves to keep muscle.

Reps & sets by goal

Strength emphasis

  • Big lifts (squat, deadlift, bench, overhead press, row).
  • Sets/Reps: 4–6 × 3–5 on primaries; 3–4 × 4–6 on accessories.
  • Rest: 2–4 min.
  • Note: Stop 1–2 reps before failure (RIR 1–2) most days; test maxes sparingly.

Hypertrophy emphasis

  • Compound + isolation mix.
  • Sets/Reps: 3–5 × 6–12; isolation 2–4 × 10–15.
  • Rest: 60–120 sec.
  • Note: Train near failure on last set (RIR 0–2) safely.

Endurance/conditioning emphasis

  • Circuits, machines, light compounds.
  • Sets/Reps: 2–4 × 12–20+ or time‑based (30–60 sec).
  • Rest: 30–90 sec.
  • Note: Keep technique crisp—don’t let fatigue ruin form.

Effort: RIR/RPE explained

  • RIR (Reps in Reserve): how many reps you had left in the tank.
  • RPE (Rate of Perceived Exertion): 1–10 scale of effort.

Quick guide:
RIR 3 (~RPE 7) = challenging but snappy; RIR 1 (~RPE 9) = near‑max; RIR 0 (~RPE 10) = true failure (use sparingly).

Weekly volume targets

Most adults grow/maintain best around 8–20 hard sets per major muscle group per week, depending on experience and recovery.

  • Beginners: 8–12 sets
  • Intermediates: 10–16 sets
  • Advanced: 12–20 sets (often split over more days)

Count only challenging sets (RPE ≥6). Warm‑ups don’t count.

Progression models

  • Double‑progression: Stay in a rep range (e.g., 8–12). When you hit the top for all sets, add weight and repeat.
  • Step loading: Add 2.5–5 kg weekly for 3 weeks, deload on week 4.
  • Rep drops: Keep weight, add 1–2 reps total each session until you top the range, then increase weight.
  • Rest‑pause or myo‑reps (advanced): Only if technique is rock‑solid.

Reps and Sets Guide: Workout Templates

Bookmark this reps and sets guide to adjust loads and reps each week.

3‑day full‑body (60–75 min)

  • Day A: Squat 4×5, Bench 4×5, Row 3×8, DB Press 3×10, Plank 3×45s
  • Day B: Deadlift 4×3, Pull‑up 4×6 (assisted if needed), Incline DB Press 3×8–10, Split Squat 3×10/leg, Cable Row 3×12
  • Day C: Overhead Press 4×6, Hip Thrust 4×8, Lat Pulldown 3×10–12, Leg Curl 3×12–15, Curl/Triceps 2–3×12

4‑day upper/lower (45–60 min)

  • Upper 1: Bench 4×6, Row 4×8, DB Incline 3×10, Lateral Raise 3×12–15, Triceps 2×12
  • Lower 1: Squat 4×5, RDL 3×8, Leg Press 3×10, Calf 3×12–15, Abs 3×
  • Upper 2: Pull‑up 4×6–8, OHP 4×6, Chest‑Supported Row 3×10, Face Pull 3×12–15, Biceps 2×12
  • Lower 2: Deadlift 3×3–5, Bulgarian Split Squat 3×10/leg, Leg Curl 3×12–15, Sled/Carry 3×20–40 m

Time‑crunched (30‑minute circuit)
3 rounds: Goblet Squat 12, Push‑ups 10–15, Seated Row 12, KB Hinge 12, Bike 60 sec. Rest 60–90 sec between rounds.

New to lifting? Book a quick technique check and we’ll tailor these to you.

Common mistakes

  • Chasing failure every set—save it for the last set or special blocks.
  • Too many exercises, not enough quality sets.
  • Inconsistent progression—no logbook, no plan.
  • Skimping on rest for strength work.
  • Ignoring recovery—sleep, protein, and calories still matter.

FAQs

How many sets per muscle per week?
Most see progress at 8–20 hard sets, scaled to experience.

Is 3 sets of 10 the best?
It works, but it’s just one option within the 6–12 rep hypertrophy range.

How long should I rest?
Strength: 2–4 min. Hypertrophy: 60–120 sec. Endurance: 30–90 sec.

Should I train to failure?
Use sparingly. Most progress happens at RIR 1–3 with clean reps.

What weight should I use?
Pick a load that hits the target reps with 1–3 reps in reserve.

Ready to feel the difference?

Find Us

Green Gym Group — Kemptown Brighton
Address: 39 – 40 St James’s Street, BN21RG
Phone: 01273 625577
Hours: Mon– Sun 6am – 10pm

Sources

  • ACSM Position Stands — Resistance training for strength and hypertrophy
  • Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training.
  • British Journal of Sports Medicine — Resistance training guidelines