How Many Sets and Reps Should I Do?

Updated 24 October 2026

Short answer

For general strength and muscle, do 2 to 4 sets of 6 to 12 reps per exercise, finishing each set with 1 to 3 reps left in reserve, and aim for about 10 or more hard sets per muscle group each week. For maximal strength, use heavier sets of 1 to 6 reps. For muscular endurance, use lighter sets of 15 or more.

Sets and reps by goal

Goal	Reps per set	Sets per exercise	Rest
Maximal strength	1–6	3–5	2–5 min
Muscle size	6–12 (lighter loads work if close to failure)	2–4	1–3 min
General fitness and health	8–15	1–3	1–2 min
Muscular endurance	15+	2–3	30–90 s

These ranges follow the American College of Sports Medicine's guidance on progressing resistance training. They overlap: any of them builds some strength and some muscle.

How many sets per muscle per week

A 2017 meta-analysis found more weekly sets per muscle produced more growth, with 10 or more sets a week showing the largest gains. Beginners progress well on less, so start around 6 to 10 and add sets over time.

How close to failure

Most sets should end with about 1 to 3 reps you could still have done with good form ("reps in reserve"). Light and heavy loads have produced similar muscle growth when sets were taken close to failure, so a set of 20 easy reps is not equivalent to a hard set of 10.

Frequently asked questions

Is 3 sets of 10 good?

Yes, for most people it is a sound default, provided the last few reps are genuinely hard.

Should I do high reps or low reps?

Both work for muscle if the sets are hard. Low reps with heavy loads are better for maximal strength.

How many exercises per workout?

Usually 4 to 8, covering a squat, hinge, push, pull and core, plus a few smaller exercises if you have time.