When it comes to weight-bearing exercises, it is a common misunderstanding that one would walk up to a pair of dumbbells or an Olympic bar, throw it around for a while then go home thinking the world is put to right. However, those with more specific goals will need to think more carefully about how to structure the weight-lifting phase of a workout. We provide this information in hopes of making the idea of the free weights area in gyms become, for many, a less daunting place to be.
The table below shows how many repetitions and sets you should do with free weights, cable or resistance machine exercises; remembering that the technique of the exercise overrules all else.
Goal
Reps
Sets
Intensity
Rest Duration
Maintenance / General Fitness
8 – 16
1 or 2
Varies
30 – 90 seconds
Muscular Strength
Up to 6
2 to 3
80 – 90% of 1RM
2 – 3 minutes
Muscular Endurance
16+
3 to 4
50 – 60% of 1RM
Up to 30 seconds
Hypertrophy
8 – 12
3
70 – 80% of 1RM
30 – 90 seconds
Power
1RM*
1 or 2
90 – 100% of 1RM
2 – 5 minutes
*1RM = One Rep Max: the amount of weight a person could possibly lift for one repetition of an exercise