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Have you ever wondered how many reps, sets, frequency, and load you need to reach your fitness goal? If so, then this article is for you! In this post, we’ll break down the different variables that impact your results so that you can better understand how to optimize your workouts. By the end of this post, you’ll know exactly what you need to do to progress toward your goals. So let’s get started!
Reps Per Training
How many reps do you need to reach a fitness goal? To determine how many reps to reach your fitness goals, you’ll need to consider your goals, your current fitness level, and the intensity of your workouts. If you’re new to exercise or aiming for a more moderate fitness level, you can probably get away with doing fewer reps per set. For example, you might do 8-12 reps per set if your goal is general fitness or weight loss. However, if you’re aiming for more noteworthy results, you’ll need to do more reps per set, upwards of 15-20. The key is to find a balance that challenges you without overdoing it. Here are the training reps needed to reach your training goal:
- Endurance Training: 12 or more reps per set.
- Hypertrophy Training: 6 to 12 reps per set.
- Strength Training: 6 or fewer reps per set.
- Power Training: 1 to 2 reps per set.
Sets Per Training
How many sets do you need to reach a fitness goal? The number of sets you need to complete will depend on your goals, your current fitness level, and the intensity of your workouts. If you’re new to exercise or aiming for a more moderate fitness level, you can probably get away with doing fewer weekly sets. For example, you might do 2-3 sets per week if your goal is general fitness or weight loss. However, if you’re aiming for more noteworthy results, you’ll need to do more weekly sets, upwards of 4-6. People looking to pack on muscle perform 9 to 20 sets per week. The key is to find a balance that challenges you without overdoing it. Here are the training sets needed to reach your training goal:
- Endurance Training: 2 to 3 sets.
- Hypertrophy Training: 3 to 6 sets.
- Strength Training: 2 to 6 sets
- Power Training: 3 to 5 sets
Training Load
How much weight do you need to lift to reach your fitness goals? The weight you lift will depend on your goals, your current fitness level, and the intensity of your workouts. If you’re new to exercise or aiming for a more moderate fitness level, you can probably get away with lifting lighter weights. For example, you might lift 50-60% of your 1-rep max if your goal is general fitness or weight loss. However, if you’re aiming for more noteworthy results, you’ll need to lift heavier weights, upwards of 70-80% of your 1-rep max. The key is to find a balance that challenges you without overdoing it. Here are the training loads needed to reach your training goal:
- Endurance Training: 50- 60% of 1-rep max
- Hypertrophy Training: 60-70% of 1-rep max
- Strength Training: 70-80% of 1-rep max
- Power Training: 80-90% of 1-rep max
Rest Time
How much rest do you need to reach your fitness goals? The rest you take between sets will depend on your goals, your current fitness level, and the intensity of your workouts. If you’re new to exercise or aiming for a more moderate fitness level, you can probably get away with resting less. For example, you might rest 30-60 seconds between sets if your goal is general fitness or weight loss. However, if you’re aiming for more noteworthy results, you’ll need to rest more, upwards of 2-3 minutes between sets. The key is to find a balance that challenges you without overdoing it. Here are the training loads needed to reach your training goal:
- Endurance Training: 30-60 seconds
- Hypertrophy Training: 60-90 seconds
- Strength Training: 2-3 minutes
- Power Training: 3-5 minutes
Frequency
How often do you need to workout to reach a fitness goal? The frequency of your workouts will depend on your goals, your current fitness level, and the intensity of your workouts. If you’re new to exercise or aiming for a more moderate fitness level, you can probably get away with working out fewer days per week. For example, you might workout 3-4 days per week if your goal is general fitness or weight loss. However, if you’re aiming for more noteworthy results, you’ll need to workout more, upwards of 5-6 days per week. The key is to find a balance that challenges you without overdoing it. Here are the training frequencies needed to reach your training goal:
- Endurance Training: 3-4 days per week
- Hypertrophy Training: 4-5 days per week
- Strength Training: 4-6 days per week
- Power Training: 2-3 days per week
The Last Word on Reps, Sets, Load, Frequency, and Rest Needed to Reach Fitness Goals
Now that you know the reps, sets, load, frequency, and rest needed that impact your results, it’s time to implement them. If you’re unsure where to start, we recommend beginning with a moderate number of reps and sets and gradually increasing the intensity of your workouts as you become more comfortable with the exercise. Also, incorporate compound exercises, progressive overload, diet, natural activities, and a periodization plan to maximize your results. Remember, the key is to find a balance that challenges you without overdoing it. And have fun!
