Sets and Reps Explained: A Beginner's Guide
You open a workout plan and it says “3 x 10, 60s rest”. Or “4 sets of 6 to 8”. Or “AMRAP”. If that looks like a secret code, you are not alone. Lots of the parents who come to my classes in Archway have been put off strength training because the language felt like it was made for gym regulars. So here are sets and reps explained in plain English: what the words mean, how many to do for your goal, and how long to rest.
The basics: reps, sets and rest
- A rep (repetition) is one full movement. One squat down and up is one rep.
- A set is a group of reps done in a row without stopping. 10 squats in a row is one set of 10.
- Rest is the break between sets.
So “3 x 10, 60s rest” means: do 10 reps, rest 60 seconds, do another 10, rest, then the final 10. That is 30 reps in total, split into 3 sets.
Sets and reps explained by goal
The number of reps you do with a challenging weight shifts what your body gets better at. These are rough guides, not strict rules, and there is a lot of overlap.
| Goal | Reps per set | Sets | Rest |
|---|---|---|---|
| Strength (lifting heavier) | 3 to 6 | 3 to 5 | 2 to 3 minutes |
| Muscle and shape | 6 to 12 | 3 to 4 | 60 to 90 seconds |
| Muscular endurance | 12 to 20+ | 2 to 3 | 30 to 60 seconds |
For most busy parents who are starting out, I recommend the middle row: 2 to 3 sets of 8 to 12 reps with 60 to 90 seconds’ rest. It builds strength and muscle, is easy to learn, and is safer than going very heavy before your technique is solid.
How heavy should each set be?
This is the part people get wrong most often. The reps only mean something if the weight is right. A useful rule: finish each set with 1 to 3 reps left in the tank. If you are doing 10 reps and could easily do 20, it is too light. If rep 6 is a struggle and your form breaks, it is too heavy.
That “reps left” idea is part of a bigger tool called RPE. If you want to go deeper, read my post on the RPE scale.
Other terms you might see
- Each side / each leg: do the reps on one side, then the other. “10 each side” means 20 in total.
- Superset: two exercises done back to back, then rest. Saves time.
- Circuit: several exercises in a row with little rest, repeated for rounds. My guide to circuit training for beginners covers this.
- AMRAP: as many reps (or rounds) as possible in a set time. Keep good form, do not race.
- EMOM: every minute on the minute. Do a set number of reps at the start of each minute and rest for what is left.
- Tempo: how fast you move, often written as numbers like 3-1-1.
A beginner full-body plan using sets and reps
Here is a 30-minute session you can do twice a week at home or in a gym, with a pair of dumbbells or a kettlebell. Warm up for 5 minutes first.
- Goblet squat: 3 sets of 10, rest 75 seconds.
- Dumbbell row: 3 sets of 10 each arm, rest 60 seconds.
- Romanian deadlift: 3 sets of 10, rest 75 seconds.
- Push-up (worktop, bench or floor): 3 sets of 8 to 12, rest 60 seconds.
- Glute bridge: 2 sets of 15, rest 45 seconds.
- Plank: 2 sets of 20 to 30 seconds, rest 30 seconds.
When you can do every set at the top of the range with good form, it is time to make it harder: more reps, a heavier weight or a harder version. That is progressive overload, and it is how you keep improving.
How many sets per week?
The NHS strength exercises guidance says adults should do strengthening activities that work all the major muscle groups on at least 2 days a week. For beginners, that might be around 6 to 10 hard sets per muscle group per week, spread over 2 or 3 sessions. You do not need to count obsessively. Two sessions of the plan above already covers you.
Rest: how much is enough?
Rest is not laziness. Heavier sets need longer rest so you can lift well again. Lighter, higher-rep work needs less. If you are short on time, pair two exercises that use different muscles (for example squats and rows) and alternate them, so one part rests while the other works. A cheap kitchen timer or the stopwatch on your phone keeps you honest.
Where a bootcamp class fits
In my classes I set the reps or the time for you, so you can focus on moving well. Most sessions mix strength sets with short circuits, and every exercise has an easier and harder option, so the same class works whether you are brand new or have trained for years. If strength is your main goal, the SYP Built To Last functional strength class uses more classic sets and reps.
FAQs
Is 3 sets of 10 good for beginners?
Yes. 3 sets of 10 with a weight that leaves 1 to 3 reps in reserve is a great starting point for most exercises. Some people do better with 2 sets at first.
Is it better to do more reps or more weight?
Both work. More weight with fewer reps leans towards strength, more reps with less weight leans towards endurance. Most beginners benefit from the middle ground, 8 to 12 reps.
How long should I rest between sets?
Around 60 to 90 seconds for most beginner strength work. Up to 2 to 3 minutes for heavy, low-rep sets, and 30 to 60 seconds for light circuits.
Do I need to do the same sets and reps every session?
Keeping things similar for a few weeks makes it easier to track progress. Change the plan every 6 to 8 weeks or when you stop improving.
Book your first class
Let me do the counting while you do the moving. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people, £15 a class, and all fitness levels are welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like your own programme with sets and reps written for you, you can see how my 1-1 personal training works.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
