A beginner should do two to three sets of 8 to 12 reps per exercise, with a weight that leaves two or three reps in the tank. That is it. You don't need a spreadsheet with seventeen colors. You need a plan you can repeat, a log and a pulse.
Plug these numbers into the 4-week restart plan.
What are sets and reps?
A rep is one lift of the weight. A set is a group of reps with a rest after. So "3 sets of 10" means ten lifts, a rest, ten more, a rest and ten more. It is the gym equivalent of a sentence.
If you hear someone saying "5x5," that is five sets of five reps, which is how programs like StrongLifts are built. Read StrongLifts 5x5 over 30 if you are curious.
What is a good starting range?
For most men starting or returning:
- 2 sets in week one, to learn the movements and avoid soreness.
- 3 sets from week two if you are recovering well.
- 8 to 12 reps per set for most exercises.
- 60 to 90 seconds of rest between sets, more for heavy squats.
Eight to twelve reps is a sweet spot for building strength and muscle without needing very heavy weights. It is also easier on your joints while you learn.
Should you ever do fewer reps?
Later, yes. Heavier sets of 5 are common in strength programs, and they work well once your form is solid. StrongLifts uses 5 sets of 5 on the main lifts, with a single set of 5 for deadlifts. But if you are a beginner, higher reps with lighter weights give you more practice per session. Practice is what you need.
How many exercises per workout?
Five or six is plenty for a full-body session. Cover these:
- A squat or lunge.
- A hinge, like a Romanian deadlift.
- A push, like a push-up or press.
- A pull, like a row.
- A carry or core exercise.
That takes about 30 to 40 minutes. See how long a workout should be.
How do you progress?
Once you can do 3 sets of 12 with good form, add a little weight and drop back to 8 or 10 reps. Then build back up. That is called double progression, and it is boring and brilliant. More in what is progressive overload.
What if you feel lost?
Pick a plan and stick with it for at least a month. Every beginner plan works if you follow it. The one that fails is the one you abandon in week two to try a newer one. Read beginner workout plans over 30, compared.
What about cardio?
Walk on non-lifting days. That's enough while you build a base. The US guidelines suggest 150 to 300 minutes of moderate activity a week plus strength work on at least two days.
The bottom line
Two to three sets, 8 to 12 reps, two or three reps left in the tank and a written log. Start there and add a little each week. Begin the restart plan and stop thinking about it.
Count your reps, FATBOY. Then count your blessings.
This article is general information, not medical advice. If you have a health condition, check with your doctor before starting.
- sets and reps
- beginners