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How Many Reps To Do When Strength Training


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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.

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!
- Submitted by KAKE138 3/28/2010 in Exercise | 42 Comments
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Member Comments

DUMBELLE 3/28/2010 6:52:00 PM

    I suppose as long as you change your routine in some way, it'll be advantageous, so I agree that this would work.
VCWHITE 3/28/2010 6:17:00 PM

    I do circuits, will it work the same?
DRTOVAH 10/28/2014 8:09:00 PM

    I hadn't this one before. Neat tip!
LEANMEAN2 5/20/2014 5:57:00 AM

    Sounds good.
HYATTI1 5/19/2014 1:26:00 AM

    Thanks for the tip it's a new one for me...I will give it a try.

BANNERMAN 5/15/2014 2:17:00 AM

    Thanks for sharing.
DIAMOND102 5/14/2014 11:33:00 PM

    Thanks for the information, I will give this a try. emoticon
GODDREAMDIVA1 5/14/2014 6:28:00 PM

CHEBBA 5/14/2014 4:15:00 PM

    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
MAGMATTIN 5/14/2014 2:58:00 PM

    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.
LUCKYLORA677 5/14/2014 10:51:00 AM

    Thanks for the tips! emoticon
LOVINGKATE 5/14/2014 10:04:00 AM

    emoticon emoticon
PYNETREE 5/14/2014 9:43:00 AM

    Sounds interesting. Good Luck!
MAMAMOOSE54 5/14/2014 9:24:00 AM

    thanks-I am going to try this.
DELLMEL 5/14/2014 8:30:00 AM

PROPMAN1 5/14/2014 8:27:00 AM

    Sounds like a routine to try. emoticon
VAINVT 5/14/2014 6:32:00 AM

    Sounds interesting. Thanks for sharing.
TRYINGHARD54 5/14/2014 5:29:00 AM

AMBER461 9/27/2013 6:21:00 PM

    Thanks for sharing.
LEANMEAN2 8/10/2013 9:27:00 AM

    Thanks for sharing
WINNIE-POOH 8/9/2013 12:11:00 AM

    emoticon emoticon
J2740LOU 8/8/2013 12:58:00 PM

    Thanks for sharing. I wondered if you do each set to failure while maintaning good form.
DJHUMPHREY 8/8/2013 4:18:00 AM

    emoticon emoticon
BANNERMAN 8/8/2013 12:33:00 AM

    Thanks for sharing.
FATTYBOY230 8/7/2013 10:13:00 PM

BLPRETTYGIRL1 8/7/2013 1:43:00 PM

    That makes sense ! emoticon
VERAMARIE 8/7/2013 1:38:00 PM

    that is a good idea
CJOHNSTON2001 8/7/2013 10:46:00 AM

    good news,thanks for shareing,One can alwaye use more hints. emoticon emoticon
LCRUMLEY81 8/7/2013 8:30:00 AM

    very good
GWINNER1 8/7/2013 8:24:00 AM

    Great idea.....thanks for sharing.
IRISHGIRL3 10/24/2012 7:34:00 AM

    I usually aim for 3 sets of 12, but I'll try this too - it may be good to swtich things up a big
HYATTI1 10/22/2012 8:48:00 AM

    Great tip I wonder if it works for all people...or if different bodies require different reps.
CHERYLSBUTT 10/20/2012 10:20:00 PM

    Know your body and what works. for you
We do as we are taught
it might be nice to try a new way!!!..
DARINGR8LY 10/20/2012 1:03:00 AM

    Great ideas.
JAZZI64 10/19/2012 11:17:00 AM

    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
DEL-AND-COMPANY 10/19/2012 3:59:00 AM

    3 sets of 10 or 12 for me...
JANETTEB553 10/18/2012 4:22:00 PM

    Sounds good
CLARALAW 10/18/2012 9:47:00 AM

    I do 10-12 reps and try to get in 3 sets of each.
SHARON7795 10/18/2012 5:53:00 AM

    I have just started an ex cercise program. What are some good strength training techniques ?
COACHDNUKE 4/1/2010 3:39:00 AM

    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.
GARDENBUG8 3/30/2010 6:55:00 AM

    I was taught to do the reverse, highest weight first, then moving lower. I've totally exhausted my muscle at the end.
THEEXERCISER 3/28/2010 6:49:00 PM

    i do 3 sets of 10

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