New Strength: The Power of Reps, Sets, and Rest Days in Strength Training
As the New Year has begun, many of us are setting resolutions, and for many, a fresh fitness goal is at the top of the list. if you're planning to get stronger, leaner, or more physically capable in 2025 perhaps you're aiming for something extraordinary!!
You want to smash a solo swim to Rotto? Want to run a marathon or make it an ultra between the capes? You want to just go hell for leather in the IronMan 70.3?You want to get your body back to moving confidently after a pregnancy? You just want to be stronger??
Well, one of the best ways to achieve those goals is through strength training. But getting results from strength training isn't just about lifting heavy weights; it's about understanding the importance of reps, sets, and rest days to truly maximize your progress.
Why Strength Training?
Strength training is one of the most effective ways to improve your overall fitness, enhance your health, and reach your body composition goals. Whether you want to build muscle, lose fat, increase bone density, or improve athletic performance, incorporating strength training into your routine is essential. But achieving those goals is more than just picking up weights and lifting them; it's about applying the right principles for optimal results. That's where reps, sets, and rest days come into play.
The Role of Reps in Strength Training
Reps (short for repetitions) are the number of times you perform an exercise in a row without stopping. The number of reps you complete during a set will impact your training outcome, and different rep ranges will help you achieve different goals.
Low reps (1-5) are typically used for strength training and powerlifting. Focusing on low reps with heavy weights will help you increase your maximal strength, but these require longer rest periods to recover between sets.
Moderate reps (6-12) are often used for hypertrophy (muscle building). This range promotes muscle growth and endurance, making it ideal for those looking to develop a more defined physique.
High reps (12-20+) are often used for muscular endurance. Lighter weights with more repetitions are great for improving stamina, conditioning, and overall fitness.
When setting your strength goals, think about the reps that align best with what you want to achieve. Are you trying to bulk up and gain muscle? Aim for a moderate rep range with challenging weights. Want to increase overall strength? Focus on low reps and heavier loads.
Sets: The Key to Volume
Sets refer to the number of times you perform a specific number of repetitions in a row. Volume (the total number of sets and reps you do in a workout) plays a critical role in muscle growth, strength, and endurance.
For strength development, you might want to aim for 3-5 sets of 3-5 reps per exercise.
For muscle building, aim for 3-4 sets of 8-12 reps.
For endurance, you could target 3-4 sets of 15-20 reps.
Increasing the number of sets can lead to more muscle fatigue, which is essential for growth and strength development. However, it's important to listen to your body. Overtraining without adequate recovery can lead to burnout and injuries, which can sabotage your progress.
Rest Days: The Unsung Hero
While you may think that strength training means "more is better," rest days are just as important as your workouts. Your muscles don't grow during exercise — they grow during recovery. When you lift weights, you cause tiny tears in muscle fibers. These micro-tears need time to heal, and during this process, your muscles become stronger and larger.
Active rest days (light exercise, walking, stretching) help with muscle recovery without completely stopping your body from moving.
Full rest days (no exercise) are necessary to allow your muscles to fully recover, especially after intense workouts.
The general guideline is to allow 48 hours (Long right?!) of rest between working the same muscle group. If you perform full-body workouts, you might need to take at least 1-2 rest days a week. However, if you're focusing on different muscle groups (like doing upper body one day and lower body the next), you can fit in more frequent training, but ensure that each muscle group gets enough recovery time. Sometimes it is beneficial to do more in an exercise day (fit in your strength training and that long swim/ run/ walk/ bike ride) to give yourself a full rest day in your training program.
Rest is also critical for maintaining overall motivation. Pushing your body without adequate recovery can lead to fatigue, burnout, and a lack of progress. So, when planning your workout schedule, prioritize rest days to ensure you’re optimizing performance while reducing the risk of injury.
Creating the Perfect Strength Training Plan for 2025
To successfully incorporate strength training into your New Year’s fitness goals, it’s important to plan your routine around reps, sets, and rest.
Choose Your Focus: What’s your primary goal? Strength? Muscle growth? Endurance? Tailor your reps and sets to meet those goals. This is something that Physios are born to do!
Balance Your Routine: Incorporate a mix of exercises targeting different muscle groups. For example, alternate between push movements (like bench presses) and pull movements (like rows) to ensure balanced development.
Track Progress: Keep a journal of the weights you use, the sets and reps you complete, and how you feel each day. Tracking progress helps ensure you’re lifting enough weight to challenge your muscles and provides insight into when it’s time to increase intensity.
Prioritize Recovery: Schedule your rest days and sleep well! Proper sleep allows your muscles to rebuild and grow. Don’t overlook the importance of recovery in your routine.
Strength training is a powerful tool for reaching your fitness goals, but you need to understand the critical roles that reps, sets, and rest days play in helping you achieve those results.
As you embark on your New Year’s fitness journey, remember that consistency is key. By focusing on proper rep ranges, volume through sets, and allowing your muscles the rest they need to recover, you'll be setting yourself up for success in 2025.
Ready to take the next step in your strength journey? Book your exercise assessment with our team today and let us tailor a plan to help you reach your goals.
Plus, don’t miss our Karri classes – the perfect way to build strength, improve mobility, and stay motivated with expert guidance!
So, what are you waiting for? Start strong, stay consistent, and enjoy the process. This year, let’s make it the year of strength!
