How many sets and reps should I do?
Mostly 6 to 12 reps, over several sets. US exercise experts advise that for muscle. But no guideline counts exercises. The number that tracks growth is one you add up across the week.
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How many reps should I do to build muscle?
Mostly 6 to 12 a set. For muscle growth, the US exercise body ACSM advises 1 to 12 reps, with most sets at 6 to 12.
New to lifting? ACSM suggests a weight you can lift 8 to 12 times, on 2 to 3 days a week.
The number means your limit, not a comfy count. A 10-rep weight is one you can lift 10 times and no more.
| Goal | Reps a set | How |
|---|---|---|
| New to lifting | 8 to 12 | Train 2 to 3 days a week. |
| Muscle growth | Mostly 6 to 12 | Rest 1 to 2 minutes. Do several sets. |
| Top strength (experienced) | Mostly 1 to 6 | Rest 3 to 5 minutes. |
| Muscle endurance (lasting longer) | More than 15 | Light to moderate weights, 40 to 60% of the most you can lift once. Rest under 90 seconds. |
Source: ACSM 2009
Bench press follows the same rules. Lifting for size, stay mostly in 6 to 12. Chasing a heavier single lift, experienced lifters move towards 1 to 6.
Pick your goal’s row, then choose a weight that makes the last rep of each set hard.
How many sets per muscle group per week?
That’s the number from the top: your weekly sets for each muscle. In the research, more of them brought more growth.
A review of 15 studies found each extra weekly set for a muscle was linked to about 0.37% more muscle gain.
It works like saving coins. Each set adds a little. But the review didn’t say how many sets is too many.
You may see “10 to 20 sets a week” online. In this review, the gap between under 5, 5 to 9 and 10 or more weekly sets was only a trend. So treat 10 to 20 as a guide, not a rule.
For growth, ACSM backs plans with several sets, not one. Per workout, divide your weekly sets by your sessions. Say you pick 6 chest sets over 2 sessions: that’s 3 each time.
Start with a few sets per muscle and add one as the weeks go by. Sore? See muscle soreness and progress.
How many exercises per workout?
No guideline gives a number. The studies count sets per muscle each week, not exercises.
So work backwards. Pick your weekly sets for each muscle, split them across your sessions, then spread them over moves you like.
The NHS names the major muscle groups as legs, hips, back, abdomen (tummy), chest, shoulders and arms. Between them, a squat, a press-up, a row and a plank cover all seven. That’s 4 exercises.
Wondering how many biceps, chest or back exercises? Count sets, not moves. Three sets of one move and three sets split over two moves both make 3 sets.
Build your week in six steps
- Train every major muscle group on at least 2 days a week.
- Start each session with big moves that bend more than one joint, like squats, presses and rows.
- Leave one-joint moves, like biceps curls, until the end.
- Use a weight you can lift 6 to 12 times, or 8 to 12 if you’re new.
- Rest 1 to 2 minutes between sets.
- Add a set per muscle as the weeks go by.
Sources: UK CMO guidelines; NHS; ACSM 2009; Schoenfeld 2017
Want it written out? Try this two-day strength routine.
How often should I train each muscle?
At least twice a week. UK guidelines say do strength work on at least 2 days a week, though any strength work is better than none.
The research agrees for growth. With the same total sets, a review of 10 studies found twice a week grew more muscle than once. Whether 3 times beats twice is still unknown.
Source: Schoenfeld 2016
So a once-a-week “chest day” isn’t the best use of those sets. Split them over 2 days instead.
Should I lift light or heavy weights?
For muscle, either works if each set goes to your limit. In a review of 21 studies, every set went to failure, meaning until no more reps were possible.
Light weights, at 60% or less of the most you can lift once, built similar muscle to heavy ones. Heavy weights built more strength for one all-out lift.
Think of two paths up the same hill. Both reach the top, but the light path takes more steps.
Want to lift more on a single rep? Take the heavy path.
So “light weights tone, heavy weights bulk” doesn’t hold up. Pick the load you enjoy, then add weight with this rule.
When to add weight
- 1
Set a target
Say 3 sets of 10 on a 40 kg squat.
- 2
Build reps
Add reps over the weeks at the same weight.
- 3
Beat it by 1 or 2
Once you can do 11 or 12, you’re ready.
- 4
Add 2 to 10%
On 40 kg, that’s about 1 to 4 kg more.
More on this in progressive overload for beginners.
When to speak to a GP
These ranges come from studies in healthy adults. Starting from scratch? The NHS home routine begins gently, with moves like a wall press-up, 3 sets of 5 to 10.
Call 999 for sudden chest pain or discomfort that doesn’t go away. It can feel like squeezing, pressure, burning or indigestion. Also call 999 for pain spreading to your arm, neck, jaw, stomach or back.
Call 999 too for chest pain with sweating, feeling sick, light-headed or short of breath. See a GP if:
- You haven’t exercised for some time, or you have a medical condition or concerns. The NHS says speak to your GP first.
- You have chest pain that comes and goes.
- You have chest pain that goes away quickly, but you’re still worried.
- Pain started after a chest workout and eases when you rest the muscle. The NHS says it may be a strain, but don’t self-diagnose. See a GP if you’re worried.
More reading: exercise snacks for busy days and how much protein you need after 40.