One of the most often asked questions I get from people is; “How many sets and how many reps should I do?” To better answer the question, lets first make sure we understand what Sets and Reps are.
A Set is the number of cycles of a specif exercise that you complete. A Rep (repetition) is one complete motion of an exercise. An example of this would be, “I completed 4 Sets of Flat Dumbbell Bench presses, each set was comprised of 10 Reps“. In other words, every time you did the exercise, you completed a Set, and you performed that specific exercise 10 times in a row (10 Reps). So at the end of that exercise (4 Sets) you would have completed a total of 40 Reps. Now, how do you figure out how many sets and reps you should be doing? To answer this question, we have to look at your goals and overall fitness levels and experience. It is not a one size fits all answer.
A general rule of thumb for beginners is to start with a weight you can complete the first set of 10 to 12 reps relatively easily. Then by the 4th set with the same weight, you should struggle to complete 10 to 12 reps. the idea is if you can complete all 4 sets of 10 to 12 reps easily, your not stressing the muscles enough to cause them to fatigue and for lack of better words, damage them. By damage I mean to cause small micro tears in the muscle fibers. Then as the muscle heals, it actually increases the size of the fibers and strengthens them. This is how you build bigger and stringer muscles (as long as your getting enough protein and nutrients as well, diet is key to any exercise program) but that’s another topic for another time. For beginners, it may take a two or three gym sessions per exercise or muscle group to figure this out. I recommend keeping a log and bringing it with you to the gym every time you workout. This is not just a good idea for beginners, it is a good idea for everyone, even experienced and honed athletes.
Once you figure out the appropriate weight for each exercise, its time to get to work. The way you continue to progress is to continually make sure you are stressing and fatiguing the muscles. This is accomplished by increasing the weight of a specific exercise once you can complete the specific exercise for 4 sets of 10 to 12 reps. Then repeat the process and keep repeating and getting stronger and more muscle!
Remember, this is just a beginning. There are numerous Sets to Rep ranges and structures you can do. Another rule of thumb is; Higher reps (10 to 12 or higher) are more for building muscle and increasing size, while lower reps (4 to 7) using a much higher weight are for building strength. Either way, the absolute best way to figure this out and what is going to be best for you and your goals, is to see one of our awesome personal trainers and set up a few sessions with them.
We are always here to help and answer
Before becoming an owner at Beachfront Fitness, I was a member. I came to this gym for several reasons, including: convenience, good equipment, cleanliness and cost, but most importantly the culture. It was so different from the larger corporate gyms!
I would walk into one of these large gyms and feel cold uncaring eyes looking at me. The staff was very friendly and inviting when I was signing up, but once I was member, I quickly realized I was just a number. They were almost mad I showed up to work out, like I was inconveniencing them or something. All I wanted to do was get in, get in a good workout and leave, but even that was challenging. I would find myself waiting for machines or bench’s because they were all occupied by people sitting on them like lounge chairs. These people would just sit there on their phones, taking selfies and posting to social media, not lifting a single weight, just taking up the piece of equipment I wanted to use! Then there were the ones who would constantly stand in front of the mirrors, raising their shirts and flashing their abs for all to see. It was aggravating, frustrating and disgusting all at the same time. What should have taken me an hour at most had turned into a two hour event and I still didn’t feel like I got a good workout in. Then I found Beachfront Fitness.
From the first day I knew this was a different type of gym. If equipment or benches were being used, people always offered to let me work in. Before long I knew many of the other members by name and we quickly became friends. My workouts improved, I looked forward to coming to the gym and for the first time in a long time, I was enjoying the pain and sweat associated with a fitness lifestyle. The staff and personal trainers at Beachfront Fitness are top notch. They are engaging, knowledgeable and full of energy. The gym itself is always clean and organized. I knew I had found my new home gym and never thought about leaving for another gym. Then I became aware of a chance to be an owner at Beachfront Fitness and I didn’t hesitate to jump at the opportunity.
When I came on board in March 2017 as one of the owners, I couldn’t have been more excited. Sure I changed some things, but the changes were always positive and for the betterment of the gym and its members. Our focus was to continue to further the amazing culture at the gym, while making improvements to the facility and equipment. After one full year, the physical changes to the gym are very apparent. Along with some new equipment and machines, we have spruced up the inside decor and opened things up. Taking out low ceiling tiles and giving the gym a more modern, industrial look, yet keeping the old school look and feel. We improved the gym software and website. We created a store where you can purchase apparel, supplements and a lot of other Beachfront Fitness swag, with more to come! But most of all, we have continued to improve the culture. We strive to greet everyone who comes in the gym with a smile and a positive energizing attitude. The best compliment I have received from someone was, “You have created a gym that I have always wanted. A gym where all my friends come and workout everyday. You have the “Cheers” of gyms”. For those who do not understand the reference, “Cheers” was a TV show about a neighborhood bar, where everybody knew everybody by name. I loved that and I feel the same way. We don’t judge people here, we welcome them and help them in any way we can. We desire to get to know everyone. We want all people who come to the gym to feel as though this is their home away from home, where if you are judged, it’s by a friend just giving you a hard time like friends do. There are no “alarms” if you grunt to loud, or dress codes (however workout attire is suggested and no flip flops or sandals please). So for these reasons, Beachfront Fitness is the clear choice for your preferred gym.
Come to the gym where everybody knows your name! Meet and create new friends. Get to know the people in your community and in the process, give your body a little love and attention. BeachFront Fitness is your body’s BFF.
Co-Owner Beachfront Fitness