Many people focus on diet and steady-state cardio when it comes to fat loss. However, strength training is a powerful tool that can boost your metabolism, preserve muscle mass, and enhance overall fitness. This article will explain how to use reps and sets in your strength training program to achieve your weight loss goals.
Understanding Reps and Sets
In the fitness world, 'reps' and 'sets' are as fundamental as dumbbells and treadmills.
- Reps: 'Reps' stands for repetitions and refers to the number of times you complete a single exercise continuously before resting. A rep (short for repetition) is one complete motion of an exercise, like a single bicep curl or squat.
- Sets: Sets refers to the number of times you produce x number of repetitions. You will generally see this written as sets first and reps second e.g. 3x12.
Understanding reps and sets gives you more control over your workout intensity and duration. This can be very beneficial to help you both mentally and physically, knowing how many times you have to perform the exercise. Studies have shown that different combinations of reps and sets can stimulate different types of muscular adaptations. Besides influencing physical outcomes, varying your set-and-rep schemes also keeps workouts fresh - breaking monotony while challenging muscles differently each time. As mentioned previously, programming sets and reps can help you control your training. This is because you can manipulate the number of reps you are doing to achieve your goal.
The Principles of Fat Loss and Strength Training
Before diving into specific rep ranges, it’s important to understand the principles of fat loss. Fat loss is not like catching a rainbow, there is a path we can take and an end in sight. If you are always trying to find that rainbow, you never will. You will become frustrated and eventually give up. I don’t want that for you and you don’t want that for yourself so let’s not go there. You’re going to get there and I’m going to help you. Principles before progression. In life and in fat loss. Diet of course plays a significant role, but this post is all about strength training. Strength training, in particular, builds muscle, which increases your resting metabolic rate (RMR). One helps the other, which in turns helps the body fat burning you.
Strength training builds muscle, which increases your resting metabolic rate (RMR). The more muscle you have, the more calories you burn at rest. Strength Training vs. If you want to know the fancy name for this it’s called Excess Post-Exercise Oxygen Consumption (EPOC). This is the CEO of post workout activity. If you and EPOC become friends, good things happen.
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Weight loss and fat loss are terms often wrongly used interchangeably. Weight loss refers to reducing your mass on the scales. Your weight is made up of many things including your muscle mass, bone mass, organ mass, fluid levels and fat. Your standard scales will not tell you in this detail, it is therefore very hard to tell the reason you are losing/increasing weight. For example, you may be starting/increasing your weight training and find that your weight is actually going up. So, it is important to understand whether it is weight or fat that you want to lose.
Rep Ranges for Fat Loss: Finding the Sweet Spot
The ideal rep range for fat loss isn’t set in stone. The exact number of reps and sets you should do depends on your fitness objectives. A combination of rep ranges often yields the best results.
- Low reps with heavy weights (1-6 reps): To determine this sweet spot, pay attention to how recovered you feel before starting another set. If your goal is to gain strength you should be lifting heavy weights for less reps (1-6) (Tuminello, 2014). These are excellent for building strength and maintaining muscle mass during fat loss. Pros: Builds strength and preserves muscle. Cons: May require more sets for significant calorie burn.
- Moderate reps with moderate weights (6-12 reps): If you are looking to increase muscle hypertrophy, you should be looking for mid weight for mid reps (6-10) (Hofmekler, 2008). This range is the sweet spot for many people aiming to lose fat. It challenges your muscles enough to grow and provides a balance between strength and calorie expenditure. This is where we spend most of our time with our members at Nothing Stronger.
- High reps with lighter weights (12-15+ reps): If you are looking to increase your muscular endurance you should be lifting lighter weights for more reps (12+) (Baechle & Earle, 2019). High reps with lighter weights can boost cardiovascular fitness and calorie burn. However, without sufficient weight, you may miss out on the muscle-building benefits that enhance fat loss over time. We will boost the reps during the final circuit of the workout, our “finisher”. We call it our Final Four and it’s a fantastic way to finish the workout, feel great, and walk out feeling accomplished. If it is fat loss, you are specifically looking for then 2-4 sets of 10-15 reps is ideal. As mentioned above 2-4 sets of 10-15 reps is ideal for fat loss.
Beginners should begin with higher reps (10-15), this allows them more time to gain a feel for the movement rather than breaking it up every few reps with a rest period and a new set (Baechle & Earle, 2019). More experienced lifters should be able to lift heavier weights more safely having refined the technique better. In comparison the ideal for strength is 1-6 sets of 1-6 reps.
Sample Workout Structure
One of peoples’ biggest reservations about any kind of fitness is wondering whether or not what they’re doing will take them closer to their goals. Set the Tone of the Day (Warm Up): Our warm up consists of 3 exercises that prepare us for the day ahead. Typically involves shoulder health, hip mobility/stability, and core stability.
- Start with Strength (Lower-Moderate Reps): Begin with compound lifts like squats, deadlifts, and bench presses in the 3-6 rep range. This builds strength and preserves muscle. Depending on the individual, how many days a week they are training, injury history, and exercise history we choose the right reps for them.
- Add Hypertrophy Work (Moderate Reps): These are considered accessory exercises.
- End with Burnouts (High Reps): Our Final Four. We’ll finish with lighter weights and higher reps for metabolic conditioning and calorie burn. Light weight doesn’t mean light effort.
The Importance of Preserving Muscle
This isn’t a good thing. Losing muscle can slow your metabolism, making it harder to sustain fat loss. We want to preserve as much muscle tissue as we can. It’s not always about adding more muscle, but honestly maintaining the muscle you do have. Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time.
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General Fitness Goals
Your gym routine isn't solely about lifting weights or pounding the treadmill; it's more about achieving particular fitness objectives, which can differ from one individual to another. If your goal is general fitness, you might focus on a mix of cardio and strength training exercises. This helps keep your heart healthy and muscles toned. A common approach for general fitness involves using a moderate rep range, usually around 8-12 reps per set.
Strength Training Goals
On the other hand, strength training targets muscle building through heavier weightlifting with fewer reps. If gaining raw strength is your goal, then low reps with high weight might be right up your alley.
Fat Loss Goals
Last but not least comes fat loss goals. To burn fat efficiently and lose weight, you'll want a blend of cardio sessions and strength-training workouts while maintaining an eye over diet plans.
Rest and Recovery
Taking a break between sets can immensely affect the outcome of your exercise routine. Studies show that resting too little may compromise the quality of your next set. If strength training is your goal, longer 3-5 minutes of rest will let you lift heavier weights.
Safety Considerations
When pumping out reps and sets, safety should be your top priority.
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- The first rule of thumb is never to lift alone. A spotter gives an extra layer of security during heavy lifts, helping you avoid injury when things get tough.
- Your posture matters a lot while performing any exercise at the gym. An incorrect position might result in strains or sprains.
- Pushing yourself too hard won't help you reach your goals faster, but it may slow down progress due to potential injuries like pulled muscles or tendonitis.
- Gym equipment must be used correctly for effective results and to avoid harm. Remember: It's not about how much weight we lift - it's about challenging weight and doing it right.
- Also be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. It's important to use proper technique in strength training to avoid injuries. If you're new to strength training, work with a trainer or other fitness specialist to learn correct form and technique.
Tracking Progress
Knowing your reps and sets is just the start. To make real progress, you need to track them consistently. Luckily, there are plenty of ways to track workout details easily today. You could use classic pen-and-paper logs, but tech-savvy folks might prefer fitness apps. Remember, consistent progress tracking is crucial in any fitness journey.
Individualization and Variation
"Every person is unique, and so should be their workout," says Wall. The best rep amount is not universal but varies by what works for you. Maybe you notice that doing fewer reps in more sets is better for your legs than your upper body. Your personal strength zones can also play into this equation. You're not just stuck with a set number; feel free to experiment until things click. Variation is key in any successful fitness plan - from day-to-day workouts to long-term progressions. So go ahead. Mix things up. This hinges on your fitness goals. Pick an exercise and perform a certain number (reps) without rest. That's one rep per set. Aim between one rep max and six to twelve repetitions per set for muscle growth.
Additional Benefits of Strength Training
- Develop strong bones: Strength training can help increase bone density and reduce the risk of osteoporosis.
- Manage your weight: Strength training helps you lose fat while preserving or even gaining muscle mass.
- Enhance your quality of life: Strength training may enhance your quality of life and improve your ability to do everyday activities.
- Protect your joints from injury: Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls.
- Manage chronic conditions: Strength training can help manage chronic conditions such as arthritis, back pain, and diabetes.
- Sharpen your thinking skills: Some research suggests that strength training may improve cognitive function and memory.
Getting Started with Strength Training
You don't need to spend hours a day lifting weights to benefit from strength training. Strength training can be done at home or in the gym.
- Body weight: You can do many exercises with little or no equipment. Pushups, pull-ups and tricep dips all challenge the upper body, while squats, lunges and calf raises are all exercises that build strength in the lower body sans weights.
- Resistance tubing: Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched.
- Free weights: Barbells and dumbbells are classic strength training tools. If you don't have weights at home, you can use soup cans.
- Weight machines: Most fitness centers offer various resistance machines.
- Cable suspension training: Cable suspension training is another option to try.
Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise. As long as you take the muscle you are working to fatigue - meaning you can't lift another repetition - you are doing the work necessary to make the muscle stronger.
High reps, low weight vs. Low reps, high weight
The truth is, both strength-training styles can be effective at building muscle, burning fat and toning the body. It's the aesthetic you're going for that will determine which method is the best for you. Lifting lighter weights for more repetitions helps build muscle endurance, which is an effective way to preserve lean muscle mass. Lifting heavier weight for less reps builds muscle strength and causes muscles to fatigue faster, which is great for increasing muscle mass. And if you want to lose weight, both heavy lifting and lighter lifting can help you burn fat.
A 2024 study on women’s strength training confirmed previous research that primarily focused on men. Researchers found that the general advice from The American College of Sports Medicine did produce results: Performing 1 to 3 sets of 8 to 12 repetitions at 70 to 85 percent of your one-rep max weight helped beginners gain strength and muscle.
You should lift light weights for higher reps if…
Many women desire sleek, toned muscles. That look is usually achieved by doing more repetitions with lighter weights. I also encourage people to consider their lifestyle when choosing a training style. Many client's come to me stressed out or fatigued and unable to lose weight. When cortisol levels are high, the last thing their body needs is more stress, which is why exerting yourself at maximum capacity with heavy weights can sometimes be counterproductive. In these cases, I shy away from lifting heavy and instead suggest exercising at a consistent and steady state with lower weights and higher repetitions. This approach to strength training can be just as successful at building muscle.
In fact, a study published in the Journal of Applied Physiology found that gains in muscle growth and overall strength were similar among those who lifted lighter weight for 20-25 reps and those who lifted heavier for 8-12 reps. The key was intensity: Every participant performed reps to exhaustion, which is the point where they could not perform another repetition.
You should lift heavy weights for less reps if…
Lifting heavy weights can increase muscle mass and strength. Research also shows that using heavy resistance may have a longer-lasting positive effect than training with lighter resistance, especially as we age. A study published in BMJ Open Sport and Exercise Medicine found that retirement-age participants who trained with heavy weights saw strength benefits up to four years later. So, if you're comfortable with proper exercise form and motivated by a challenge, heavier weights may be a good choice for you.
Progressive Overload
Whether you choose to go light or heavy, progressive overload is key to seeing results. That means that over time you need to strategically increase either the weight you are lifting or the number of reps you are doing to keep challenging your body. But how do you know when it's time to take things to the next level? When performing a set number of reps starts to feel too easy, and like you are not hitting that "exhaustion" point at the end of a set, that's a sign it is time to increase your weight or number of reps.
Here's an example of what progressing your reps and weight may look like: Start with 8 repetitions of 3-5 exercises using 3-pound weights. Perform three rounds of all of the exercises in the circuit. Then, after doing this every other day for 2-3 weeks, increase your repetitions to 10. Repeat for 2-3 weeks. Then increase the repetitions to 12, and finally up to 15. Once you’re performing 3 rounds of 15 reps for 2-3 weeks, increase the weight to 4- or 5-pound dumbbells, and then repeat the whole cycle. If this is too easy and you feel like the progress is too slow, then speed it up! But focus on your overall strength and muscle tone to gauge how effective your fitness routine is. It all comes down to how you want to look and feel in your body.
Training Frequency
Aim for at least two to three resistance training sessions per week.
Choose the Right Exercises
Focus on compound exercises that work multiple muscle groups simultaneously, as they are highly effective for both strength building and calorie burning. If you do isolated exercises, where only one muscle or joint is moving, the calories burnt are less than when doing a compound movement where multiple joints and muscles are moving. Examples include squats, deadlifts, bench presses, rows, and lunges.
Tempo
To keep it simple, and to avoid having an overwhelming amount of information, let’s keep it simple for the tempo. A tempo of 2:2 , which means 2 seconds on the way down (eccentric) and 2 seconds on the way up (concentric) has proven effective to all kinds of goals and fitness levels.
Combine with Cardiovascular Exercise
While resistance training is valuable for weight loss, combining it with cardiovascular exercises (e.g., jogging, cycling, or swimming) can enhance calorie burning and overall fitness. Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful.
Plan Your Routine
Create a workout plan that you can follow.
Stay Consistent
Consistency is key to achieving your weight loss goals.
Rest and Recovery
Adequate sleep and recovery are essential for muscle growth and overall well-being.