If you're new to weight lifting, your ideal amount of sets depends on your fitness goals. For generalized health benefits and light toning, you can do fewer sets than someone who wants bodybuilder-sized muscles.
Identification
When you complete the movement of an exercise once, it's called a "rep" or "repetition." A certain number of reps make up a "set." You'll also need to define your personal "repetition maximum" or "RM." In "Designing Resistance Training Programs," Steven Fleck and William Kraemer define RM as the highest number of reps you can do per set using good technique at a given weight. For example, "1RM" refers to the maximum weight you can lift to do one rep.
Consideration
Fleck and Kraemer warn against the assumption that an ideal number of sets exists. It's highly unlikely, they say, that a single ideal will produce results for every muscle group and every person who follows the formula. It's also unlikely that the same number of sets and reps can continue to build your strength, power and body composition over time.
Sample Rep & Set Amounts
Fleck and Kraemer describe the ways scientists have tested the effects of rep and set variation. Sample testing amounts include three sets of 6RM, six sets of 2 RM, three sets of 6RM and three sets of 10RM. In essence, all of these rep and set amounts produced results. Your job is to find the combination that works best for you, using a range of one to 20 reps per set and one to six sets.
For Beginners
According to the American Council on Exercise, beginners should start with one set of eight to 12 reps. Make sure you're doing the exercise correctly, with a smooth range of motion and a brief two second pause while the weight is lifted. Once you can do 12 reps without straining, the council recommends increasing the amount of weight you're lifting.
For Advanced Practitioners
According to Brian Mackenzie, a UK athletics coach tutor and assessor, experienced lifters should use a "pyramid system." You must have good technique, as the increasing weight load in each set increases the chance for injury. Mackenzie suggests starting with a set of 10 reps at a moderate weight then decreasing the number of reps as you add weight, finishing with a single-rep set of your highest RM. For example, you might do 10 reps with 100 pounds, five reps with 120 pounds, three reps with 130 pounds and one rep with 140 pounds.
Balancing Repetitions and RM
According to Mackenzie, you can build strength endurance with a high number of reps---15, for example---and 30 to 50 percent of your 1RM weight. To develop power, use six to 10 reps with 70 to 80 percent 1RM. For all-out strength, do one to five reps with 80 to 100 percent 1RM. For a combination of size and strength, he recommends eight to 12 reps with 70 to 80 percent 1RM.
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