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How Many Reps to Do Before Adding More Weight?

The basic concept of exercises involving weight resistance is performing the ideal number of repetitions for each set. While this seems like a simple concept, there are certain factors that must be considered to determine the proper ratio between repetitions and weight resistance.

  1. Repetitions for Strength Training

    • The more resistance you place on a muscle, the more it will break down the tissue down. By tearing down muscle tissue, then giving it a chance to recover, you will stimulate growth. If your fitness goal is to build strength and larger muscles, then your weight-training routine needs to consist of heavier weight and lower repetitions. By utilizing this concept, you will accelerate the growth process. A general guideline you can follow for strength training is using heavier weight with sets of six to eight repetitions for each exercise. Once you can perform the eighth repetition without straining, increase the weight for your next workout routine. To avoid any possible injury through a muscle strain or pull, always first warm up with a light weight that you can do 10 to 15 times before you start your working reps. Also, only increase weight in five- to 10-pound increments to gain the maximum progress.

    Repetitions for Toning and Shaping

    • Some people don't want big, bulky muscles. Any form of weight-resistance training will build muscle tissue, but there are techniques you can use to focus primarily on toning and shaping muscles instead of increasing size. A general guideline you can follow for toning and shaping is using lighter weight with sets of 12 to 15 repetitions for each exercise. Once you can perform 20 repetitions without straining you should then increase the weight by five pounds.

    Alternative Repetition Routines

    • One of the most-effective ways to still build strength and size while still shaping your muscles is to vary the amount of weight and repetitions with each set you perform. Your first set would be a light weight you can lift 12 to 15 times. Increase the weight so your next set will be between 10 to 12 repetitions. Increase the weight again so your third set is between eight to 10 repetitions. The fourth set would be a weight you can lift between six to eight times. If you want to "pyramid" your workout, then add three more sets reducing the weight and increasing the repetitions until you are back to a weight you can lift 12 to 15 times. This routine will thoroughly work the muscle to the point of exhaustion, providing the greatest overall benefit.

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