Reps and Sets

kbaby2020
kbaby2020 Posts: 63 Member
in Fitness and Exercise
Any advice on how many reps/sets a beginner should do?
Well I’m not technically a beginner but I’m starting over after an almost 2 year hiatus haha.

There’s one program I’ve saw that I’m interested in and the first 1-4 weeks, it has two days a week that are 3X20-30 reps and one day 3 sets of 10.
Then weeks 5-8 are 3 sets of 8-12.

Is that a good start?

Replies

  • slade51
    slade51 Posts: 188 Member
    20-30 reps are high for a beginner, it might work for very low weights. I’m constantly adjusting reps/sets and weight.
    For a beginner (or restarter) I suggest starting with lighter weights at 2 sets of 10 reps, increasing to 3x15. If you can keep correct form, increase weight and drop back down. Repeat in weeks 2-4. By then you’ll know your body and can tweak as needed. At that point, decide whether you want to bulk up, power lift, firm up and/or concentrate on certain muscles or prepare for certain sports.

    [ not an expert or personal trainer, just how I would go about it ]
  • AnnPT77
    AnnPT77 Posts: 34,177 Member
    A good idea would be to select a good professionally-written program that's suitable for your goals, rather than wing it.

    There's a good list, and a discussion of the programs, in this thread, which you might find helpful/informative:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    That's also a good place to ask follow-up questions, as some very experienced people tend to follow the thread.

    IMU, it's not so much that certain reps/sets are for beginners, as that the different formats are perhaps more useful for different goals. (There is some feeling that older folks like me may be advantaged by higher rep/lower weight sets, at least to start, but that's a load management & injury-avoidance sort of idea).
  • rileyes
    rileyes Posts: 1,406 Member
    Strong Curves is a good program. The sets and reps are 3x8-20 mostly. You can learn a variety of exercises while on the program. It incorporates frontal, sagital, transverse planes.
  • tlpina82
    tlpina82 Posts: 229 Member
    edited December 2020
    kbaby2020 wrote: »
    Any advice on how many reps/sets a beginner should do?
    Well I’m not technically a beginner but I’m starting over after an almost 2 year hiatus haha.

    There’s one program I’ve saw that I’m interested in and the first 1-4 weeks, it has two days a week that are 3X20-30 reps and one day 3 sets of 10.
    Then weeks 5-8 are 3 sets of 8-12.

    Is that a good start?

    Depends on your physical limitations and your goals, but, it's also going to depend on what you're doing.
    Outside of a ladder scale, i have never done more than 12 reps in a set because it doesn't suit my goals.
    Basically, if you're able to do 30 reps, you're lifting light, very light.

    Sets may vary, but I do 2-5 when lifting very heavy, 8-12 when lifting heavy, and i don't bother with light.
    it doesn't serve my purpose. Might as well do Calisthenics during a HIIT session. Results are better.

    Before figuring out the number of Reps, you need to plan the kinds of exercises you're going to do.

    So this is the main question. What are you doing at the gym? How many times are your working out per week?
    What is your split?

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