Secrets of Success

How Many Reps To Do When Strength Training



My trainer taught me this secret. I do three sets per machine/strength training exercise. The first set I do 12 reps at the lower weight, 10 reps with the middle weight and 8 reps with the higher weight.

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For example, if I'm doing the military/shoulder press I lift 25 pounds for 12 reps, 27.5 pounds for 10 reps and 30 pounds for 8 reps. It keeps me moving forward and those last few reps I KNOW I'm accomplishing what I'm setting out to do. I love this method!

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Member Comments

  • I suppose as long as you change your routine in some way, it'll be advantageous, so I agree that this would work. - by DUMBELLE
  • I do circuits, will it work the same? - by VCWHITE
  • I hadn't this one before. Neat tip! - by DRTOVAH
  • Sounds good. - by LEANMEAN2
  • Thanks for the tip it's a new one for me...I will give it a try.

    Joanna - by HYATTI1
    Thanks for sharing. - by BANNERMAN
  • Thanks for the information, I will give this a try. emoticon - by DIAMOND102
    emoticon - by GODDREAMDIVA1
  • I vary things - for example, amongst a host of cardio and strength training today, with the personal trainer, today I did 2 sets of 20 reps at 75kgs (165lbs) on the inner thigh abduction machine to a third set at 77.5kgs (171lbs), but on the shoulder/chest press I kept the same weight through all three sets at 15.5 kgs (35lbs). Next time I might change all of that around. A lot depends on what I've had for breakfast, what time of day I get to the gym, my mood and even the weather! Some days I might not manage one or two exercises as well as I did on my previous visit, whilst others I do much better. I never worry, I just listen to my body and push myself as much as I can, but sensibly. By varying things I stay motivated and totally proud of my achievements, especially as I'm almost 63 and until January I hated the letters g, y and m!!!!

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon - by CHEBBA
    I appreciate all the comments. They will help me during strength training. Now I just have to do the strength work. I know it works. I have done it in the past and was pleased with improvement. - by MAGMATTIN
  • Thanks for the tips! emoticon - by LUCKYLORA677
    emoticon emoticon - by LOVINGKATE
  • Sounds interesting. Good Luck! - by PYNETREE
  • thanks-I am going to try this. - by MAMAMOOSE54
  • Great - by DELLMEL
  • Sounds like a routine to try. emoticon - by PROPMAN1
    Sounds interesting. Thanks for sharing. - by VAINVT
  • Thanks for sharing. - by AMBER461
  • Thanks for sharing - by LEANMEAN2
  • Thanks for sharing. I wondered if you do each set to failure while maintaning good form. - by J2740LOU
  • emoticon emoticon - by DJHUMPHREY
    Thanks for sharing. - by BANNERMAN
  • perfect - by FATTYBOY230
  • That makes sense ! emoticon - by BLPRETTYGIRL1
    that is a good idea - by VERAMARIE
    good news,thanks for shareing,One can alwaye use more hints. emoticon emoticon - by CJOHNSTON2001
    very good - by LCRUMLEY81
  • Great idea.....thanks for sharing. - by GWINNER1
  • I usually aim for 3 sets of 12, but I'll try this too - it may be good to swtich things up a big - by IRISHGIRL3
  • Great tip I wonder if it works for all people...or if different bodies require different reps. - by HYATTI1
  • Know your body and what works. for you
    We do as we are taught
    it might be nice to try a new way!!!.. - by CHERYLSBUTT
  • Great ideas. - by DARINGR8LY
  • JAZZI64
    I am doing quite well with my routine and when it comes to dumbbells reps or exercise reps i seem to be right on the money but it does take time so remember to go at your own pace and add as you go... emoticon - by JAZZI64
    3 sets of 10 or 12 for me... - by DEL-AND-COMPANY
  • Sounds good - by JANETTEB553
  • I do 10-12 reps and try to get in 3 sets of each. - by CLARALAW
  • I have just started an ex cercise program. What are some good strength training techniques ? - by SHARON7795
  • What you are doing is more endurance training with some strength.
    If you want true strength training, do no more than 3-5 reps with as heavy of a weight as you can handle. Then you will build strength very quickly. I hope this helps. - by COACHDNUKE
  • I was taught to do the reverse, highest weight first, then moving lower. I've totally exhausted my muscle at the end. - by GARDENBUG8
  • i do 3 sets of 10 - by THEEXERCISER

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