Reps & Sets | One goes up, the other must come down

Form first, but once proper form is established, how much weight should you lift? How many reps and sets should you perform each workout? These are common questions that come up in strength training all the time. Let's talk about how volume and intensity relate to each other, and how you should approach these two variables when you are training.

Rep (repetition) ranges: The number of reps you perform determines the intensity of the exercise. In general, the fewer reps you perform, the more weight you can lift. Here are some guidelines for intensity based on rep ranges:

• 1-5 reps: Heavy weight, high intensity
• 6-12 reps: Moderate weight, moderate intensity
• 12+ reps: Lighter weight, lower intensity

Rest between sets: As intensity increases, you'll need longer rest periods between sets to recover. Here are some guidelines for rest periods based on rep ranges:

• 1-5 reps: 3-5 minutes
• 6-12 reps: 1-2 minutes
• 12+ reps: 30-60 seconds

Volume: Volume is the total amount of work you do in a workout. To increase volume, you can either increase the number of sets or reps.

Our expert certified personal trainers at inbalance FITNESS are here to provide guidance and support as you learn the correct form and safe progression for your fitness program. Don't hesitate to ask for assistance and prioritize proper form, intensity and rest to set a solid foundation for your strength training journey!

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