When it comes to gym workouts, one common question is whether it’s more important to focus on sets or reps. Understanding the difference between sets and reps and how they impact your workout can help you maximise your fitness results.
And one person who can help us all to understand which one to focus on, sets or reps, then Patrick O’Connell.
Patrick is a 7x CrossFit Games Regional competitor, husband and coach of Kristi Eramo O’Connell. Kristi has been to the CrossFit Games 6 times – in 2021 she finished 8th Fittest Woman on Earth and 2022 (her last year competing) she finished 13th worldwide. They are both founders of Ibex Training.
So let’s see what he has to say in the debate of sets vs reps and what you should be focusing more on.
Sets vs Reps: What Should You Focus On?
Defining Sets and Reps
A rep, short for repetition, is one complete motion of an exercise. For example, performing one squat is one rep. A set is a group of consecutive repetitions. For instance, if you perform 10 squats in a row, you have completed one set of 10 reps. If you rest and then perform another 10 squats, you have done two sets of 10 reps.
The Science Behind Sets and Reps
When discussing sets and reps, we’re essentially talking about the volume and intensity of your workout. Volume refers to the total amount of weight lifted during a session, which is calculated by multiplying sets by reps by the weight used. Intensity refers to the weight used for a specific exercise.
Adding more sets increases the overall volume of your workout, which can significantly impact muscle hypertrophy (growth). Muscle hypertrophy occurs because lifting weights causes micro-tears in muscle fibres. During recovery, these fibres repair and grow stronger. Performing more sets increases the stimulus for muscle growth, promoting greater hypertrophy over time.
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Benefits of Focusing on Sets
- Muscle Hypertrophy: More sets lead to increased training volume, which stimulates muscle growth by creating more muscle fibre tears that repair stronger.
- Strength Gains: Higher training volume from multiple sets enhances neurological adaptations and muscle recruitment. This means your body becomes more efficient at activating muscle fibres, resulting in increased strength.
- Muscle Endurance: Performing multiple sets improves muscle endurance, which is beneficial for advanced athletes who need sustained muscle performance over extended periods.
Benefits of Focusing on Reps
- Muscle Endurance: Higher reps with lighter weights train your muscles to resist fatigue, enhancing endurance. This is useful for activities requiring sustained muscle contractions, such as long-distance running or cycling.
- Cardiovascular Fitness: Performing more reps with minimal rest elevates your heart rate and increases aerobic capacity, improving overall cardiovascular health and endurance.
- Technique and Form: Higher reps with lighter weights allow you to focus on perfecting your form and technique, which is crucial for preventing injuries and ensuring efficient movement patterns.
Which is Better: More Sets or More Reps?
The choice between focusing on more sets or more reps depends on your fitness goals:
- Strength and Muscle Building: For those aiming to gain strength and build muscle, fewer reps with heavier weights and multiple sets are more beneficial. This approach maximises hypertrophy by increasing training volume and intensity.
- Muscle Endurance and Cardiovascular Fitness: If your goal is muscle endurance, higher rep ranges with lighter weights and fewer sets are better. This approach improves endurance, cardiovascular fitness, and overall caloric expenditure.
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Combining Sets and Reps for Optimal Results
For most people, a combination of both approaches is ideal. Incorporating both higher and lower rep ranges with varying sets can help achieve a well-rounded fitness routine. For instance, you might start a training block with higher reps and lighter weights and progress to heavier weights and lower reps.
Periodisation, or cycling through different phases of training, can also be valuable. For example, you might have a hypertrophy phase with moderate reps (8-12) and sets (3-5), followed by a strength phase with lower reps (3-6) and higher sets (4-6), and then an endurance phase with higher reps (15-20) and lower sets (2-3).
Summary
In conclusion, whether you should focus on sets or reps depends on your specific fitness goals. For building strength and muscle, fewer reps with heavier weights and multiple sets are beneficial. For muscle endurance and cardiovascular fitness, higher reps with lighter weights and fewer sets are ideal. Combining both approaches and using periodisation can help you achieve a well-rounded and effective fitness routine.
Key Takeaways Table
| Goal | Recommended Focus | Benefits |
| Strength & Muscle Growth | Fewer reps, heavier weights, more sets | Maximises hypertrophy, increases strength |
| Muscle Endurance | Higher reps, lighter weights, fewer sets | Enhances endurance, improves cardiovascular fitness |
| Balanced Fitness | Combination of both | Achieves well-rounded fitness, prevents plateaus |
| Periodisation | Cycling through phases | Optimises training, prevents boredom, maintains high effort |
By understanding the impact of sets and reps and tailoring your workouts accordingly, you can better align your training with your fitness objectives and achieve optimal results.
