Physical Education

Unit - 3

3.2.6.How Many Reps/Sets To Do
You've figured out how much weight to use for your chosen exercises...what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:

• For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
• To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
• For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.