Let’s talk about exercise volume. I get asked this all the time. I have to decide on these all the time. It depends on you, your abilities, your recovery timeline, and your goals. It also varies per muscle group. So in general, what does the research suggest for sets & reps?
To appropriately decide, identify what you are working on first.
Strength: The maximal force a muscle or muscle group can generate at a given velocity and generally lower speeds. Heavier loads work better. I.e. back squat, overhead squat, even a bicep curl. This is the starting point for most, and where a lot of beginning PT stages start.
The range: 2–6 sets of >6 reps.
Hypertrophy: Increase in muscle cross-sectional area. Growth of fibers in size and type. Literally bigger muscles, and greater numbers of fast and slow-twitch fibers. Specialized training and about midway through PT. Directly related to strength for obvious reasons. Three or more exercises per muscle group at moderate-heavy loads are better. There is a positive relationship between hypertrophy and strength abilities.
The range: 3–6 sets of 6–12 reps.
Power: The time rate of doing work at generally higher speeds. Work = the force exerted on an object and distance & direction it moves. Speed and efficiency. Usually when sport-specific training is reached in PT. I.e. throwing a medicine ball; how fast and how far does it go? How fast height is achieved in a squat jump? How far and fast is a soccer ball kicked?
The range: 3–6 sets of 6–12 reps.
Endurance: The ability to sustain the necessary muscular or cardiovascular activity level for a specific activity or sport. Lighter loads and higher reps are best. This is how well your muscles, heart, and lungs keep up with activity over a period of time (i.e. running, cycling). Pro tip: in life, this is your core, postural muscles, and foot stabilizers.
The range: 2–3 sets of >20 reps.
This information is how exercise programs are built… but it’s also the BASICS. There are hundreds of exercises, techniques, and muscle groups to work or not work in order to get the biggest bang for your buck with these variables…which is why getting a custom program built for YOU by an expert can actually make you move and perform the way is best for you. Join my crew by booking an appointment today for a properly guided program to help you reach your movement goals.
Sweat has to happen so life is fun — and you deserve fun.
Cheers!
Dr. Malek, PT, DPT