If you've ever hit the gym or browsed through workout plans online, you've probably seen the terms "reps" and "sets" thrown around. They’re not just gym lingo—understanding reps and sets is key to building an effective strength training routine that actually delivers results.

So, what exactly are reps and sets? And how many should you be doing to hit your fitness goals?

"Reps" short for repetitions mean one complete movement of an exercise, from start to finish. A "set" is a group of reps performed back-to-back without rest, followed by a short break before starting the next set.

For example, if your workout calls for 3 sets of 8 squats, you’d do 8 squats in a row, take a quick rest, then repeat that two more times.

Reps and sets are essential for structuring your workouts and tracking your progress over time. They help you stay consistent, challenge yourself, and work toward your fitness goals with purpose.

Reps and sets are tools to help you plan and increase your workout volume—and neither one is more important than the other. For example, you can hit the same total volume by doing 8 sets of 3 reps or 3 sets of 8 reps.

That said, the way you combine reps, sets, and the amount of weight you lift can make a big difference depending on your fitness goals. Whether you're trying to build strength, size, or endurance, tweaking these variables can help you get better results more on that below.

When you lift weights, your muscles burn through energy to generate force. As your heart pumps blood through your body, it delivers oxygen and nutrients to help refuel your muscles.

That’s where rest between sets comes in. It gives your muscles a chance to recover so you can hit your next set with just as much strength and intensity.

How long should you rest? It depends on how heavy you're lifting and how many reps you're doing. Rest periods can range anywhere from 1 to 5 minutes, based on the intensity and volume of your workout.

Adjusting your reps, sets, and the amount of weight you lift can make a big difference in how effectively you reach your fitness goals.

• If your goal is building strength, focus on lifting heavier weights for fewer reps.
• If you're aiming to maintain or build muscle (aka hypertrophy), go for moderate weights with moderate to higher reps.

• 3 - 5 sets
• 1- 5 reps
• 2 - 5 minute rest

If your main goal is to build strength as quickly as possible, you should focus on lifting heavy weights. This means dropping the reps, as your muscles will tire out more quickly than using moderate weights, and increasing the rest period to allow full recovery.

Choose a weight that you can move with control, but are unable to complete more than 1 - 2 reps more than your goal reps. Increase the weights each week to build strength over time.

If your main goal is to build strength as quickly as possible, you should focus on lifting heavy weights. This means dropping the reps, as your muscles will tire out more quickly than using moderate weights, and increasing the rest period to allow full recovery.

Choose a weight that you can move with control, but are unable to complete more than 1 - 2 reps more than your goal reps. Increase the weights each week to build strength over time.

• 3–5 sets
• 6–12 reps
• 1–3 minutes rest

If your goal is to build muscle (aka hypertrophy), this rep and set range is where it’s at. Moderate reps with moderate to high sets help create the training volume and "time under tension" your muscles need to grow.

Make sure you're using weights that push you close to failure by the end of each set. And don’t forget to progressively overload—that means bumping up the weight or reps week by week to keep challenging your body and seeing gains.

• 3–4 sets
• 8–12 reps
• 1–2 minutes rest

When you’re in a cutting phase (trying to lose fat), holding onto muscle should be a top priority. That way, the weight you lose comes from fat—not muscle.

Sticking with moderate reps and moderate to high sets, just like you would when training for muscle growth, helps keep your muscles stimulated. This tells your body to preserve lean mass and burn fat for fuel instead.

• 3–4 sets
• 8–12 reps
• 1–2 minutes rest

If your goal is to maintain lean muscle, the rep and set range is pretty much the same as when you're training for fat loss or muscle growth. Your muscles still need regular stimulation to keep their size.

The key difference? If you're just looking to maintain—not build—you don’t have to push quite as close to failure. You can dial back the intensity a bit while still keeping your gains.

Because the optimal reps and sets differ for different workout goals, workout plans will look different depending on what you want to achieve. Here are some example full body workout plans for different objectives.

If building muscle mass is your main goal, train each muscle group 2-3 times a week, focusing on moderate to high reps and moderate weight.

• Barbell squats - 3 x 10-12 reps, 1 minute rest
• RDLs - 4 x 8-10 reps, 1 minute rest
• Bent over rows - 3 x 10-12 reps, 1 minute rest
• Dumbbell chest press - 4 x 8-10 reps, 1 minute rest
• Shoulder press machine - 3 x 8-10 reps, 1 minute rest

For strength, lift weights 3-4 times a week and include some explosive plyometric exercises as part of your warm up, as a finisher, or in your cardio workouts.

• Barbell squats - 5 x 5 reps, 2 minutes rest
• Barbell deadlifts - 4 x 5 reps, 2 minutes rest
• Lat pulldowns - 4 x 5 reps, 2 minutes rest
• Barbell bench press - 5 x 5 reps, 2 minutes rest
• Overhead press - 4 x 5 reps, 2 minutes rest

Your main focus when training for fat loss should be maintaining muscle mass while you lose weight. Include a mixture of cardio workouts to increase your weekly calories burnt, and 2-3 strength workouts each week to preserve muscle.

• Barbell squats - x 3 10-12 reps, 1 minute rest
• Hip thrusts - 3 x 10-12 reps, 1 minute rest
• Seated rows - 3 x 8-10 reps, 1 minute rest
• Shoulder press machine - 3 x 10-12 reps, 1 minute rest
• Chest press machine - 3 x 10-12 reps, 1 minute rest

Ready to smash your goals? Find your nearest gym here to get started today.