Sometimes in fitness, we use a language and forget that everyone doesn’t already know what we’re talking about. Most strength workouts are written with a shorthand that gives you the instructions of what you’re supposed to do.
Understanding Sets and Reps
Sets and reps are the building blocks of any strength training program. They define the number of times you’ll perform a specific exercise and how many repetitions (reps) you’ll complete in each set. These two variables determine the overall intensity and volume of your workout.
Sets: A set refers to a group of repetitions. For example, if you’re performing three sets of 10 push-ups, you’ll do ten push-ups, rest (usually for 1-2 minutes), and then repeat this process two more times.
Reps: Repetitions are the individual movements within each set. In our earlier example, each push-up you perform is a single repetition. The number of reps you do in each set can vary based on your goals. In general, less reps with more weight is for strength, and more reps with less weight is better for building muscle (yes, building strength and building muscle are different!).
Supersets: Maximizing Efficiency
Supersets are a great way to enhance your strength training routine by pairing two exercises back-to-back with minimal rest in between. This approach can save time and increase the intensity of your workout.
For example, you might perform a superset that combines overhead presses and bent-over rows. After completing your reps for overhead presses, you’d immediately switch to bent-over rows. In our programming at Power Plant Gym, we often use tri-sets, where we make a small circuit of three movements.
Circuit Training: Keeping It Dynamic
Circuit training takes the concept of supersets one step further by incorporating a series of exercises performed consecutively. Each exercise in the circuit works different muscle groups, promoting both strength and cardiovascular fitness. Once you’ve completed all the exercises in the circuit, you can rest and repeat the circuit one or more times.
Schedule a Free No-Sweat Intro Today
Now that you’ve gained a better understanding of sets, reps, supersets, and circuits, it’s time to take the next step in your strength training journey. Our dedicated team of coaches is here to guide and support you along the way.
Whether you’re new to strength training or looking to take your current routine to the next level, we offer personalized coaching and tailored workouts designed to help you achieve your fitness goals. Our free no-sweat intro is the perfect opportunity to discuss your objectives, address any questions or concerns, and get started on a plan that’s right for you.
Strength training is a journey of self-improvement, and we’re here to help you every step of the way. So, what are you waiting for? Schedule your free no-sweat intro today and take the first step towards a stronger, healthier you.
In the world of strength training, consistency and guidance are key. Let us be your partners on this journey to unlock your full potential. Start today and make the commitment to a stronger tomorrow.