During a weight training session, your results depend on the number of repetitions and sets you perform, along with your level of intensity. Choose the type of reps you will do depending on the goals you have for your fitness regimen. If you are lifting with high intensity, you will want to do fewer reps . If your intensity is lower, you will need to perform more reps. You should never perform high repetitions with high intensity, as this can be dangerous to your body.

How will I know what types of reps to use?

If you are training for endurance like cross country skiing or a marathon, then high repetitions will give you the best results. This can be between 15 to 20 reps. If you're a beginner, high reps can help you to become familiar with the movement pattern of a new exercise. The lower intensity of this weightlifting technique is used to develop your muscular endurance and work capacity. If you are interested in throwing, power lifting, or jumping, you will want to lift with higher Intensity but low reps; for instance, in the range of 1 to 4 reps to prevent injuries. Lower reps require stability in the joints and muscles as well an optimal range of motion to be safe.

It is common for people who are training for power and strength to perform too many repetitions, lifting a lot of weight at 8 to 15 reps. This is especially common in many gym workouts that use the same types of exercises for all people, and can lead the lifter to the wrong types of exercises for their goals. The same danger exists in many fitness and muscle magazines. Many writers would have you believe that by following the same workouts of world renowned bodybuilders, you can get the same body. This is not necessarily true and can be damaging to your body and to your dedication to your exercise program.

Succeeding in your weight training does not always involve adding more weight, sets, or reps. A variation in your training methods of reps, sets, intensity, and volume can help give you a well-rounded workout.

How much should I rest between sets?

You should be resting between 15 to 30 seconds when you are training for endurance. This time should be extended to between 30 seconds to 3 minutes if you are training with high intensity for power and strength. Over-training can lead to injury, muscle loss, loss of sleep, and a weak immune system, so it's important to give your body some time off between exercises to rest and grow muscle.

How can I find the perfect number and intensity of reps and sets for my body?

For years, I have been helping clients in and around Las Vegas to build the perfect exercise and diet regimen to meet their goals. New weightlifters can have a lot of misconceptions about what their program should be and what it can do for them. I will help you integrate a diet and fitness program into your daily lifestyle that will help you build the muscle you want in the healthiest, most effective way.