Beginner’s Guide to Reps & Sets
As a beginner, starting your fitness journey can feel overwhelming. This is especially true if you’re stepping into a gym for the first time. You’ve probably heard terms like “reps and sets” thrown around, but what do they actually mean? Don’t worry, because we’re breaking it down in a simple, neurodivergent-friendly way to help you feel confident and in control.
Reps and Sets: A Beginner’s Guide
Reps (Repetitions):
A “rep” is one complete movement of an exercise. For example:
One squat = 1 rep
One bicep curl = 1 rep
Sets:
A “set” is a group of reps performed without stopping. For example:
10 squats in a row = 1 set of 10 reps
3 sets of 10 reps = 30 squats total, with breaks in between each set
Reps are the individual steps you take during your workout. Sets are the groups of these steps. Understanding reps and sets as a beginner is key to structuring a workout that works for you.
Why Are Reps and Sets Important for Beginners?
Reps and sets help structure your workout so you can:
Build strength and endurance.
Track your progress over time.
Avoid overworking or underworking your muscles.
How Many Reps and Sets Should You Do?
This is a big question, and the answer really depends on this your fitness goals:
For strength: Aim for 4–6 reps per set with heavier weights. Do 3–5 sets.
For muscle growth (hypertrophy): Aim for 8–12 reps per set with moderate weights. Do 3–4 sets.
For endurance: Aim for 12–20 reps per set with lighter weights. Do 2–3 sets.
If you’re just starting out, focus on 8–12 reps for 2–3 sets of each exercise. This range is a great place to build confidence and consistency. Selecting a weight to start with can feel overwhelming. The best advice is this: start light. You can always increase the weight if it feels too easy.
Selecting weights will be covered in future blogs. For now, just trust that it will get easier. You'll learn which ones to start with the more you do it.
3 top Tips for Tracking Progress
Keep it simple: Use a notebook, app, or printable tracker to record your workouts. Write down the exercise, reps, and sets you complete each session.
Build gradually: Start with a comfortable number of reps and sets. As you get stronger, add a few more reps or an extra set.
Celebrate small wins: Every extra rep or set is progress. It’s not about perfection—it’s about showing up and doing your best.
Neurodivergent-Friendly Tips
Visual reminders: Create a checklist or visual guide for your workout to reduce decision fatigue.
Set a timer: Use a timer to manage rest periods between sets. Rest for 30–60 seconds, or longer if needed, to recharge.
Reduce sensory overload: Use noise-canceling headphones. Find a quieter time at the gym. Work out at home if gym environments feel overwhelming.
Freebie: Downloadable reps and sets Tracker Template
To help you get started, I’ve created a simple tracker template you can download for free. This tracker makes it easy to log your exercises. You can record your reps and sets easily. This way, you can track your progress without the stress.
Access the free tracker on Notion
Prefer a different format?
If you’re not a Notion user, don’t worry! I’ll include other tracker formats in my newsletter, so be sure to subscribe for exclusive tools and updates.
Building Confidence, One Rep at a Time
Reps and sets are the building blocks of a structured workout, but they don’t have to be intimidating. Start where you are, focus on small, consistent steps, and remember to celebrate your progress. Every rep you do is a step toward your goals!
For more tips and encouragement join my Neurodivergent Fitness Support Group. Let’s build confidence together, one rep at a time.
