Sets, reps and rest time for beginners
Gym language can sound confusing. This guide explains the three numbers you will see on every workout and gives you safe starting points.
The three terms
- Rep is one full movement, for example one lowering and pressing of the bar.
- Set is a group of reps done without a break. '10 reps, 2 sets' is 10 reps, rest, then another 10.
- Rest is the pause between sets.
A good starting point
| Weeks 1 to 4 | Week 5 onward | |
|---|---|---|
| Sets per exercise | 2 | 3 |
| Reps per set | 10 to 12 | 10 to 12 |
| Rest between sets | 60 to 90 seconds | 60 to 90 seconds |
| Effort | 2 or 3 reps left in the tank | 1 or 2 reps left in the tank |
In the first four weeks the goal is to learn the movements and let tendons and joints adapt. After that, add a set and nudge the weight up.
What 'reps left in the tank' means
If you could have done 3 more clean reps when you stopped, you had 3 in the tank. For beginners, 2 or 3 in the tank is the sweet spot. It is hard enough to work and easy enough to keep your technique.
When to add weight
When you can finish every set of an exercise at the top of the rep range (12) with good form, add a small amount, about 2.5 kg on a machine or the smallest step on dumbbells. See how much weight to lift.
How long should a session take
About 45 to 60 minutes: 5 to 10 minutes of warm-up, 30 to 40 minutes of lifts, and 10 minutes of easy cardio and stretching. The Day A and Day B plans follow this layout.
Keep reading
- How much weight to liftA simple way to choose your starting weight at the gym: pick a load you can lift for 10 to...
- First week at the gymA calm, step-by-step plan for your first week at the gym: what to do on day one, how many ...
Track it in Lift Log
Log your sets, keep a weekly streak and see your progress in one place. Lift Log is a private gym log that works offline and syncs to your phone.
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