Figuring out what weightlifting exercises to do during your workout is only part of the equation. (You can get some ideas from this post, if you like.) How many times should you perform each move? How long do you rest between sets of exercises? How much weight should you be lifting?

The answers will vary based on your workout goals. (Are you trying to add more muscle mass? Looking to improve the tone and shape of your muscles?) Keep on reading for some general guidelines about sets, reps, and weight that I use when planning my workout routines.



Sets: 3 is the Magic Number

You’ll find differing opinions on the number of sets (groups of repeated exercise moves), but the most common number I’ve seen and heard (and the number that I use) is 3. Doing only one or two sets of the same exercise tends to not wear your muscles out enough to promote significant strengthening, while performing too many sets tires you out so much that you are either unable to complete your later sets or end up using poor form to finish them. Three seems to be the consensus for a proper balance of muscle tiring and maintenance of good form.

You’ll want to rest between each set to give your muscles some recovery time so you can complete the next set well, but be careful not to wait so long that you undermine the “tearing” of your muscles that causes them to build back stronger. Aim for at least 45 seconds but no more than 90 seconds between sets. (I usually rest about 60 seconds in between.)
 
Reps and Weight: A Balancing Act

The general rule with reps (repetitions) and weight is that your sets should consist of lower reps and higher weight if you are trying to add muscle mass. Higher reps and lower weight is the combination for toning and shaping your existing muscles. Middle-of-the-road for rep counts and weight is good for general muscle development (mass and tone), rather than focusing on one end of the results spectrum. The numbers I generally use are as follows:

• Add mass: 6-8 reps (per set)
• All-around development: 10-12 reps
• Improve tone: ~15 reps

The amount of weight you are lifting can sometimes be a bit difficult to determine. You’ll want to keep the weight light enough that each rep is controlled and has a full range of motion (i.e., no jerking or swinging to start or complete the movement) and you can complete the full number of reps each set. However, the weight should also be heavy enough that the last 1-2 reps within your set should be a struggle to complete. Remember, you have to essentially “tear down” your muscles so that your body will build them back up bigger and stronger.

It’s best to vary your goals from time to time. For example, you may spend a couple weeks focusing on packing on muscle mass, then spend the next few workout sessions with reduced weight and increased reps to tone up your additional muscle. Another idea is to start with weight heavy enough that you can only perform 6-8 reps, then gradually increase those reps over subsequent workout sessions. When you are able to perform 12-15 reps per set with that weight, it’s time to move up.

Just as a closing thought, don’t worry if you have to unexpectedly adjust the weight or number of reps for the same exercise from workout to workout. Your general strength and energy levels will vary each day based on a myriad of factors (amount of sleep you got last night, what you’ve eaten that day, current stress levels, etc.), and may be capable of doing more or less weight/reps as a result. That’s another reason I advocate three sets per exercise, since it gives you two more sets to adjust and still get a good workout.