Sets, reps and rest: a beginner's guide

A workout plan can look like code: "3 × 8–12, rest 1:30". Here is what each part means.

The four words

Rep: one full movement, down and up.
Set: a group of reps done without stopping.
Rest: the pause between sets.
Effort: how hard the set feels, out of 10. A 7 means you could have done about three more reps; a 9 means only one more.

So "3 × 8–12, rest 1:30" means three sets of between 8 and 12 reps, resting a minute and a half between them.

Why a range of reps?

A range like 8–12 tells you when to change the weight. If you can't reach 8 tidy reps, the weight is too heavy for now. When you reach 12 on every set, it is time for a little more (when to add weight).

Starting numbers by level

These are the numbers Glowra gives a new exercise at each level. They are a starting point; you can change every one.

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

How long to rest

Rest long enough that the next set looks like the last one. Big lifts such as squats and hip thrusts usually need more rest than small ones such as kickbacks. A rest timer helps you keep it honest.

How to pick a weight

Choose a weight where the last two reps of the set are hard but your form stays the same as on the first rep. If form changes, the set is over.

What comes next

Once straight sets feel familiar, you can try supersets, pyramids and cluster sets.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.