Sets, Reps & Rest

Sets, reps, and rest are 3 of the other most simple variables you can control when resistance training and looking to progressively overload and make progress!

In your workouts you will see that for every exercise you have a number of sets to complete, and a rep range. That rep range might be something like 8 – 12 reps, per set.

The reason why you have a range to aim for is to make it easier to progressively overload. If you were to aim to do 3 sets of 12 reps, for you to complete 12 reps each set you would either need to use a lighter weight that may not challenge you enough or change weight each time which is time consuming and awkward.

The reality might be that set one you complete 12 reps. Set two you manage to do 10 reps. Set 3 you only do 9 reps.

The following week when you come to do that workout you use the same weight, but your target is to build on this number of successful reps per set.

So set one you complete the full 12 reps again. This time set 2 you also get 12 reps! Set 3 you manage 10.

As you can see you are making progress.

Once you are then able to do 3 sets of 12 reps, you know it is time to increase the weight.

Then you repeat to process again.

And that’s how you continue to make progress and can repeatedly progressively overload throughout your programmes.

This is why recording what you do when you train is so important.

If you aren’t keeping track of what weights you are using, how many sets you do or how many reps you manage, it becomes guess work, and it will prevent you making the best progress you can.

On your workouts there is a place for you to record the weight and reps you manage for each set, that will save, so that when you come to repeat that workout, you can see exactly what you managed last time, and what you have to beat.

Finally rest. The rest periods are set as they are for a reason.

For you to train effectively, you need to rest between sets to allow your body to recover, so you are able to perform the next set to a good standard.

Otherwise the quality of your set and workout will decrease.
A lot of people think that the less rest the better, but regarding your resistance training, not taking adequate rest will prevent you making progress, because you will fatigue too fast in the workout to be able to perform sets of adequate quality.

So take the time to rest and recover, enjoy the breather, focus all your energy to getting the most out of your sets, and you will make great progress.