The Hidden Importance of Reps and Sets
Patients often wonder why their AzOPT physical therapists will ask them to complete three rounds of 10 repetitions for a specific exercise instead of simply stating 30 reps. Despite what many people think, the numbers we give are not arbitrary! They play a crucial role tailored to your specific goals.
To break down key terms:
Muscular Endurance: Muscular function over longer periods of time.
Muscular Strength: Training your body to overcome and adapt to more force.
Muscular Hypertrophy: Training to improve the physical size of your muscles.
In therapy, our primary objective often revolves around muscle growth and strength improvement. The typical rep scheme is anywhere from 3 sets of 5-10 reps, which achieves the goal of improving overall strength.
However, volume and exercise prescription should always be tailored to the patient’s specific needs and objectives. For example, if a patient, like an electrician, experiences shoulder pain and fatigue during prolonged overhead wiring tasks, prescribing overhead endurance activities with 15+ repetitions would be appropriate. On the other hand, for someone who is an avid hiker and experiences pain while walking downhill, a regimen of 5-10 reps at 3 sets would likely target leg muscle strength.
How Long Should I Rest Between Sets of Exercises?
Similar to resistance exercises, rest periods will be specific to the system being trained. For most individuals engaging in moderate to heavy resistance, rest falls between 60-120 seconds. While some patients may skip rest between sets, adequate recovery is crucial for achieving strength and functional goals. Typically, I recommend starting with lower resistances and 30 second rest periods between sets, adjusting as exercises become more challenging.
Every patient is unique, with their own lifestyle, goals, and physical condition. At AzOPT, we understand the importance of tailored exercise program that address your individual needs and help you return to the activities you love most. Contact us today to schedule your consultation and start your journey to better health! For more insights into the importance of rep and sets in your exercise routines, refer to the provided references below.
References:
- AHTIAINEN, JUHA P.1; PAKARINEN, ARTO2; ALEN, MARKKU3; KRAEMER, WILLIAM J.4; HÄKKINEN, KEIJO1. SHORT VS.LONG REST PERIOD BETWEEN THE SETS IN HYPERTROPHIC RESISTANCE TRAINING: INFLUENCE ON MUSCLE STRENGTH,SIZE, AND HORMONAL ADAPTATIONS IN TRAINED MEN. Journal of Strength and Conditioning Research 19(3):p 572-582, August 2005.
- High Reps vs Low Reps For Muscle Growth: What Does Research Say? (builtwithscience.com)
