How Many Sets and Reps Should I Be Doing?

Most of us find comfort in routines, especially in the gym. It’s easy to get used to doing the same number of reps each session, assuming it will consistently deliver results. But if you want to improve strength, build muscle or train more effectively, it’s worth taking a closer look at how sets and reps influence your training.

Understanding and adjusting these basic training variables can make a big difference to your progress.

Sets And Reps

Let’s start with the fundamentals.

Reps, short for repetitions, are the number of times you perform an exercise in a row without rest. Think of it as one whole movement of an exercise, such as a single squat or press-up.

Sets are groups of repetitions, typically separated by rest periods. For example, if you perform 10 squats, rest, and then do another 10, you’ve completed two sets of 10 reps.

Reps and sets work together to create training volume. Crucially, they have an inverse relationship. Generally, the fewer reps you do, the more sets you’ll perform, and the more reps you do, the fewer sets are needed.

Matching Reps To Goals

Your training goal should guide your rep range. Whether you’re working on strength, muscle growth or endurance, the right rep scheme can help get you there faster and more efficiently.

Strength Gains

1 to 5 reps per set

This range is ideal for building pure strength. You’ll be lifting heavier weights with longer rest between sets to allow proper recovery. Exercises in this category usually focus on compound lifts like squats, deadlifts, and bench presses.

Because you’re training near your maximum capacity, this approach helps to improve neurological efficiency and recruit more muscle fibres.

Functional Hypertrophy

5 to 8 reps per set

Often referred to as ‘functional muscle’, this range supports both strength and lean muscle development. It’s ideal for those who want a strong, athletic body that performs well and looks good.

This range balances load and volume, allowing for effective training without excessive fatigue. Many athletes use it as a staple in their programmes.

Traditional Hypertrophy

8 to 12 reps per set

This is the most popular rep range for building muscle. It increases the time your muscles spend under tension, a key factor in muscle growth.

While this range is commonly used and can be very effective, many gym-goers rely on it exclusively, which can limit progress in the long term.

Muscular Endurance

12 to 20 reps per set

Training in this range develops your ability to sustain effort over time. It’s useful for conditioning, circuit training and building resilience.

Although it’s not traditionally seen as a muscle-building rep range, it still contributes to hypertrophy and is an essential part of a balanced programme.

The Importance Of Variety

Sticking to the same rep range for months on end might feel comfortable, but it’s not ideal for long-term progress.

Your body adapts quickly to repeated stress, and when the stimulus becomes too familiar, results slow down. Introducing new rep ranges creates a fresh challenge and encourages further development.

For example, dropping to a lower rep range for a few weeks can improve strength and neural drive. When you return to higher rep ranges, you may be able to lift heavier weights for more reps, which creates the overload needed to build muscle.

Rep schemes are not rigid rules. They are tools to be used, rotated, and adjusted based on your goals and progress.

Phased Programming

Rather than sticking to a single rep range, it’s more effective to rotate them through different phases. This approach is called periodisation and is used by athletes and coaches to build long-term progress.

You might spend 4 to 6 weeks working in the strength range, followed by a block focusing on hypertrophy, and then a period where the goal is muscular endurance or work capacity.

This structure keeps your training fresh and productive while reducing the risk of overuse or stagnation.

Factors That Influence Your Rep Scheme

The “right” number of reps depends on more than just your training goal. Consider the following:

Training experience – Beginners often respond well to a variety of rep ranges, while experienced lifters may need more targeted work.

Injury history – Certain injuries might make high loads unsafe. Lighter weights with higher reps can be a safer alternative.

Training frequency – If you train more often, you can vary your rep ranges across the week to manage fatigue.

Recovery habits – Poor sleep or nutrition can affect your performance and recovery from heavy sessions.

Current goal – Whether you want to build strength, muscle, or endurance, your reps should support that outcome.

Example Structures

Here are a few tried-and-tested rep and set formats:

5 sets of 5 reps – A reliable choice for building strength
4 sets of 8 to 10 reps – Great for hypertrophy
3 sets of 15 to 20 reps – Ideal for endurance or accessory work
Cluster sets or rest-pause – Advanced options for experienced lifters

You don’t need to change exercises every few weeks, but adjusting the reps and sets can keep progress ticking along without overcomplicating things.

Small Changes Make a Big Difference

If your progress has stalled, consider adjusting your rep range. You don’t need a brand-new programme. Simply switching from 10 reps to 5, or from 8 reps to 15, might be enough to spark improvement.

Stick with the exercises you enjoy and trust. Make smart changes to the variables around them, and you’ll keep moving forward.

Progressing With Purpose

Reps and sets are not just numbers on a page. They are tools that shape your training outcomes and push your potential further.

Whether you’re chasing strength, muscle or improved endurance, being intentional with how you train will always lead to better results.

Stay consistent. Stay focused. And when things stall, remember that clever tweaks often deliver the biggest changes.

If you’d like personalised support, our coaches at Foundry can help structure a programme that works for you. Get in touch or visit one of our London gyms for a no-pressure chat about your goals.