Repetitions and sets
Earlier in this Session, you learned about repetitions and sets in relation to resistance training/weight training.
- Repetitions – this is the number of times you actually lift/move the weights or resistance equipment. For example, one bicep curl = one repetition.
- Sets – this is the number of times you carry out a particular resistance training exercise. For example, every time you complete a series of bicep curls, this is one set.
The way in which you combine repetitions and sets within a training programme can help to achieve different results and improvements in the following areas:
- Muscular strength
- Muscular endurance
- Power
You can click on the tabs below to find out more.
Muscular strength
Using the correct weight is an important factor when training for muscular strength. If you choose a weight that you can lift easily for 20-30 repetitions, then you won’t be using enough weight to see improvements in strength. Similarly, if you choose weights that are too heavy, you will struggle to perform the exercises correctly and could risk injury.
When aiming to build muscular strength, you should choose a heavy weight (around 80 to 90% of the maximum weight you can lift), remembering to always make sure that you can lift the chosen weight correctly, without losing form or technique. Perform no more than 6 repetitions with the weight, and aim to complete two to six sets.
Muscular endurance
To improve muscular endurance, you need to work the muscle groups for longer periods of time. Choose a lighter weight (around 50% of the maximum weight you can lift) and perform a high volume of repetitions – for example, 2 to 6 sets with anywhere between 20 and 100 repetitions in each set!
Power
Power is a combination of strength and speed; the ability to create force quickly. When building strength, the strength work shouldn’t last longer than 10-20 seconds – for most people, this will equate to 2-4 reps – and this should be repeated for 2-4 sets. Choose a weight that you find difficult to lift for more than 3 repetitions. Adding in explosive exercises, such as sprints or jumps will help to build speed.