If you’re new to group fitness classes or working out in general, you’re probably unclear about the importance of sets and reps. When it comes to HIIT workouts, circuit training, kettlebell workouts, and other forms of strength training, there is a fine line between getting a killer workout and overworking your body, which often leads to injury. That said, here are a few things you need to know about sets and reps in your weekly workout plan.

What Are Sets And Reps?

In order to determine how many sets and reps of each exercise you should include in your workout, it’s important to understand what sets and reps actually mean. Reps, or repetitions, refer to how many times you repeat a certain movement, like a squat or bicep curl. Sets refer to how many times you complete those reps between brief periods of rest. Together, reps and sets makeup your workout, whether you’re lifting weights or doing HIIT exercises.

How Many Sets And Reps Should I Do?

It is also important to note that the number of sets and reps you do depends on how much weight you are lifting. If you are lifting weights with the intention of gaining muscle mass, you’ll likely do one of the following:

  • 1-5 reps with heavy weight to build muscle quickly (repeat one to two times)
  • 6-12 reps with moderately heavy weight to build muscle over time (repeat two to three times)
  • 12-15 reps with semi-light weight to improve endurance and build muscle over time (repeat three or more times)

On the other hand, if your goal is to lose weight and get toned, you’ll likely do lots of HIIT workouts, circuit training, and other intense cardio workouts to get your blood flowing and your muscles burning. These exercises typically consist of 15-20 repetitions apiece, with two to three rounds (or sets). Here is an example of a high-intensity, fat-burning workout using only your bodyweight (repeat three times):

  • 15 bodyweight pushups
  • 15 high knees
  • 15 lunges
  • 15 Russian twists
  • 15 mountain climbers
  • 15 bodyweight squats
  • 15 burpees
  • 20-second plank

Sign Up For Group Exercise Classes At PumpFit Club

Now that you know what sets and reps are, as well as how to use them to build your workout, are you ready to sweat? Check out our schedule of group fitness classes here, and become a member at our boutique fitness club in Fort Lauderdale! We look forward to being part of your fitness journey and getting you pumped up to work out!