{"id":39670,"date":"2022-01-07T05:15:34","date_gmt":"2022-01-07T10:15:34","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=39670"},"modified":"2026-07-06T17:44:47","modified_gmt":"2026-07-06T21:44:47","slug":"strength-training-for-beginners-reps-sets","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/strength-training-for-beginners-reps-sets\/","title":{"rendered":"Strength Training for Beginners: Guide to Weights, Reps, and Sets"},"content":{"rendered":"

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When you are only yet starting to strength train<\/a>, you\u2019re faced with a million questions: How much weight<\/a> should I lift? Once I actually find a dumbbell<\/a> I can pick up, how many reps should I perform? How many sets? Does it even matter? If you\u2019re a newbie, either to weightlifting or exercise in general, figuring this stuff out can feel as intimidating as the no-necks grunting<\/a> over there by the squat rack.<\/p>\n

Well, those questions do <\/em>matter. The pattern of sets and reps you use to structure your strength workout<\/a> can make the difference between wasted time and awesome progress. But before we get started, know that mastering proper form is key, regardless of how heavy or light you\u2019re lifting. If you\u2019re truly a first-timer, we\u2019d recommend setting up a session with a trainer so you can master the basics.\u00a0<\/p>\n

Now, follow these guidelines to get the most out of every rep.<\/p>\n

Dumbbells for Rookies<\/strong><\/h3>\n

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The key to getting started is to find weights light enough to successfully perform two to three sets of 12 to 17 reps, says strength coach Dan Trink<\/a>. But before you start ripping through a workout, you aren\u2019t actually<\/em> going to perform that many right off the bat. Aim for two to three sets of 10 to 12 reps, Trink says. The goal is to have two to five reps \u201cin the tank,\u201d meaning you could perform two to five more reps if you had to, after each set.<\/p>\n

Why? Contrary to the \u201cgo big or go home\u201d mentality, especially in the beginning, you don\u2019t want to push your muscles to their max<\/a>. That\u2019s largely because, when you start a strength training program, you are training your mind just as much as you are training your body, Trink says. And we don\u2019t mean that in a \u201cmind over matter<\/a>\u201d way.<\/p>\n

Your brain, spinal cord and motor neurons \u2014 which trigger groups of muscle fibers to contract and help lift your dumbbells<\/a> \u2014 all have to work together to perform any movement. When you perform the first rep of a given exercise, your neurological system doesn\u2019t know what the heck it needs to do to. (That\u2019s why your first bench press rep can look so sloppy<\/a>.)<\/p>\n

RELATED:<\/strong> The 7 Best Strength Exercises You\u2019re Not Doing<\/a><\/p>\n

Performing exercises in a pattern somewhere between 2×12 (two sets of 12 reps) and 3×10 (three sets of ten reps) allows you to really concentrate on every motion. Your neurological system will learn which muscle fibers need to contract and which need to relax. Plus, your muscles\u2019 proprioceptors (which gauge how fast your muscles contract and how much pressure they\u2019re under) will learn to adjust to the workload, Trink says.<\/p>\n

Squats and Deadlifts for First-Timers<\/strong><\/h3>\n

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Compound movements like deadlifts<\/a> and squats<\/a> are way more complicated than, say, bicep curls<\/a>. And your neurological system knows it. So, if you find that your form starts to suffer on your last few reps of these bigger, more complex movements, your neurological system may have hit its limit, Trink says. Try performing fewer reps per set. The goal is to really focus on your form so that your body learns the proper technique<\/a> as early on as possible. You don\u2019t want to have to learn to fix your form later on.<\/p>\n

RELATED:<\/strong>\u00a0HIIT It Hard With These Bodyweight Burner Workouts<\/a><\/p>\n

To ensure proper form, you\u2019ll want to give yourself between one and two minutes in between sets, says certified personal trainer Dell Farrell<\/a>. However, if you wait too long, you\u2019ll waste time and not get as much out of every rep. So, if you\u2019re still struggling even with a full two minutes of rest time, you probably need to lighten your weight.<\/p>\n

Starting off with a weight that\u2019s lighter than your max effort is vital to preventing injury in the beginning phases of your strength program, Trink says. Luckily, since you are performing a lot of reps, you are still going to see improvements in your muscle tone.<\/p>\n

RELATED:<\/strong> 5 Easy Moves for an Awesome 30-Minute Arm Workout<\/a><\/p>\n

\u201cYou\u2019ll make great gains<\/a> in the beginning. The best gains you\u2019ll ever make,\u201d he says. Still, fight the urge to skip ahead. You should keep your strength workouts structured like this for eight weeks, moving up in weight as you feel comfortable.<\/p>\n

Your formula: You should be able to increase your weight by two to five percent each week, he says. Keep a strength training log with your number of reps, sets and pounds lifted to track your progress and see growth.<\/p>\n

Lifting Heavier (Without Getting Hurt)<\/strong><\/h3>\n

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After eight weeks, it doesn\u2019t matter if you\u2019re trying to \u201ctone up,\u201d get in shape<\/a> for a 10k, or put on sizeable muscles, you’ll need to start lifting more weight. A lot more weight. \u201cIf you keep doing the same thing there is a point of diminishing returns. Progression is key,\u201d Dell says. (And no, women won\u2019t \u201cbulk up\u201d by lifting heavy weights. Their hormonal makeup doesn\u2019t allow them to put on muscle size the way guys do, Trink says.)<\/p>\n

RELATED:<\/strong> The 3 Muscles Women Neglect (And How to Strengthen Them)<\/a><\/p>\n

During this next phase of your training, which can last up to six months, you are going to lift more weight, getting closer to your one-rep max (aka your 1RM, the most you can lift<\/a> for a single rep). You\u2019ll perform fewer reps in a row, and you\u2019ll perform more sets. Three to four sets of eight to 10 reps is a good range, Trink says. Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets.<\/p>\n

\u201cThe lower-rep range will force your muscles to adapt to the heavier weight,\u201d Dell says. You should aim to have one rep in the tank after each set, she says. And, remember, you should be keeping up the killer form<\/a> you learned during your first months in the weight room. Fight the urge to use momentum and give yourself two minutes or more between sets, she says.<\/p>\n

RELATED:<\/strong> 7 Post-Workout Tools to Aid Muscle Recovery<\/a><\/p>\n

When you plateau<\/a> \u2014 meaning you stop seeing gains in that strength training journal of yours \u2014 it\u2019s time to update your program, Dell says. Work on progressing to higher weights and fewer sets, capping your reps at six and above per set, Trink says. This will guarantee you aren\u2019t lifting more weight than you\u2019re truly ready for.<\/p>\n

Taking Your Strength Training\u00a0to the Next Level<\/strong><\/h3>\n

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After you\u2019ve mastered strength training for beginners, your progression will depend on your goals. Maybe you\u2019ve noticed a muscle imbalance<\/a> and want to shore up your weak spots. If so, you should add exercises focused on those muscles to the mix, starting all the way back at step one.<\/p>\n

Or, perhaps you want to lift more weight than you ever thought possible. Performing four sets of six reps \u2014 so you can just barely squeeze out the last rep with proper form \u2014 will help you hit a new 1RM, Trink says. Want to work on your endurance<\/a>, or just have a little fun with your workout? Altering the weight and number of reps during each set (in what\u2019s known as ascending, descending and triangle pyramid training<\/a>) are all solid options, Dell says. As long as your workout structure is changing every six to eight weeks, you\u2019re progressing. Oh, and don\u2019t forget to take a moment to flex and admire the fruits of your efforts.<\/p>\n

Not a Daily Burn member? Sign up at dailyburn.com<\/a> and start risk-free today.<\/strong><\/p>\n

Originally published May 2015. Updated October 2016 and January 2021<\/em><\/p>\n\n\n

All images except for the cover image via Shutterstock. Cover image by Daily Burn <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

No clue where to start when it comes to strength training? Here\u2019s everything you need to know about structuring your workouts, for your first six months and beyond. <\/p>\n","protected":false},"author":57,"featured_media":69222,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[105,281,341,343,154,99],"class_list":["post-39670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-free-weights","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-training","tag-weightlifting"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/39670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/57"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=39670"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/39670\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/69222"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=39670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=39670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=39670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}