Reps vs. Sets — What's the Difference?
By Maham Liaqat & Urooj Arif — Updated on May 5, 2024
Reps (repetitions) refer to the number of times an exercise is performed continuously without rest, while sets represent the total number of cycles of reps completed.
Difference Between Reps and Sets
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Key Differences
A rep or repetition is one complete motion of an exercise, such as one push-up or one bicep curl, whereas a set consists of a group of consecutive reps performed before taking a break.
Typically, strength training routines specify a certain number of reps per set to achieve different fitness goals, for instance, fewer reps with higher weight for strength, while sets organize these reps into manageable blocks.
The number of reps will dictate the intensity and focus of the exercise—for endurance, more reps per set are common; for power, fewer reps with higher intensity are typical. On the other hand, the number of sets can influence the overall volume and fatigue levels of a workout.
Adjusting reps focuses on changing the immediate demand on the muscle during an exercise, whereas adjusting sets affects the overall workout volume and endurance.
In workout planning, reps are adjusted based on the specific goal of the exercise (strength, hypertrophy, endurance), while sets are planned to maximize overall workout effectiveness without leading to overtraining.
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Comparison Chart
Definition
Number of continuous executions of an exercise
Number of cycles of reps completed
Focus
Immediate exercise execution and technique
Overall session structure and volume
Common Adjustments
Changed to alter intensity or focus of training
Altered to manage total workout load
Examples
10 reps of squats
3 sets of 10 reps each
Training Impact
Affects muscle stress and stamina per cycle
Influences recovery, endurance, and total load
Compare with Definitions
Reps
A single execution of an exercise movement.
Completing one bench press is one rep.
Sets
A group of reps completed consecutively.
Three sets of 10 squats.
Reps
Determines exercise intensity and focus.
Doing 15 reps of squats targets endurance.
Sets
Key for balancing effort and recovery.
Spacing sets with rest periods aids recovery.
Reps
Adjusted based on ability and progression.
Increasing reps as strength improves.
Sets
Structures the overall workout.
Sets organize the workout into manageable parts.
Reps
Essential for technique focus.
Each rep provides a chance to perfect form.
Sets
Helps manage workout duration and fatigue.
More sets can increase workout intensity.
Reps
Varies with fitness goals.
Lower reps are often for strength, higher for endurance.
Sets
Varied based on training volume and goals.
More sets are typical in hypertrophy training.
Reps
Reps is a small town in the Lezhë County, northwestern Albania. At the 2015 local government reform it became part of the municipality Mirditë.
Sets
To put in a specified position or arrangement; place
Set a book on a table.
Set the photo next to the flowers.
Reps
A ribbed or corded fabric of various materials, such as cotton, wool, or silk.
Sets
To put into a specified state
Set the prisoner at liberty.
Set the house ablaze.
Set the machine in motion.
Reps
A representative.
Sets
To cause to begin an action
The noise set the dog to barking.
Reps
A unit of absorbed radiation dose, equal to the amount of ionizing radiation that will transfer 93 ergs of energy to 1 gram of water or living tissue.
Sets
To cause or assign (someone) to undertake an action or perform a service
The sergeant set the recruit to sweeping the barracks.
Reps
A repertory company.
Sets
To incite to hostile feeling or action
A dispute that set the neighbors against each other.
Reps
A repertory theater.
Sets
To position (oneself) so as to be ready to do something, such as start running a race.
Reps
Reputation
"Modern British royalty began with Queen Victoria, who still has a bad rep for being stodgy, straitlaced and—well, Victorian" (Anthony Holden).
Sets
To position or secure so as to be fixed or immobile
Set the fence post in cement.
Reps
A repetition of a particular movement or action, as in weightlifting.
Sets
To put in a mounting; mount
Set an emerald in a pendant.
Reps
Rep.
Sets
To apply jewels to; stud
The tiara was set with diamonds.
Reps
Plural of rep
Sets
To cause (a hook) to become fixed in a fish's mouth.
Sets
To arrange for the consumption of a meal
Set the table.
Set a place at table.
Sets
To adjust (an instrument or device) to a specific point or calibration
Set the alarm for 7:00.
Sets
To prepare (a trap) for catching prey.
Sets
To adjust (a saw) by deflecting the teeth.
Sets
(Nautical)To spread open to the wind
Set the sails.
Sets
To arrange scenery on (a theater stage).
Sets
To restore to a proper and normal state when dislocated or broken
Set a broken arm.
Sets
To apply equipment, such as curlers and clips, to (hair) in order to style.
Sets
To concentrate or direct (one's mind or attention, for example) on a purpose or goal.
Sets
To direct or focus (one's desires or hopes, for example) on a certain thing.
Sets
(Sports)To pass (a volleyball), usually with the fingertips, in an arc close to the net so that a teammate can drive it over the net.
Sets
To arrange (type) into words and sentences preparatory to printing; compose.
Sets
To transpose (text, for example) into type.
Sets
To compose (music) to fit a given text.
Sets
To write (words) to fit a given melodic line.
Sets
To declare or demonstrate (a precedent or standard, for instance).
Sets
To provide or establish as a model
A parent must set a good example for the children.
Sets
To establish as the highest level of performance
Set a swimming record.
Sets
To arrange or establish (a computer password, for example) to allow future action.
Sets
To prescribe as a time for
Set the meeting for Friday afternoon.
Sets
To prescribe the unfolding of (a drama or narrative, for instance) in a specific place
A play that is set in Venice.
Sets
To value or regard something at the rate of
She sets a great deal by good nutrition.
Sets
To fix at a given amount
The judge set bail for the defendant at $50,000.
Sets
To make as an estimate of worth
We set a high value on human life.
Sets
To cause to sit
Set yourself over by the fire.
Sets
To put (a hen) on eggs for the purpose of hatching them.
Sets
To point to the location of (game) by holding a fixed body position. Used of a hunting dog.
Sets
(Botany)To produce, as after pollination
Set seed.
Sets
To disappear below the horizon
The sun set at seven that evening.
Sets
To diminish or decline; wane
When the glory of the empire set.
Sets
To sit on eggs. Used of fowl.
Sets
To become fixed; harden
Allowed the aspic to set.
Sets
To become permanent. Used of dye.
Sets
To become whole; knit. Used of a broken bone.
Sets
To point to the location of game by holding a fixed body position. Used of a hunting dog.
Sets
(Botany)To mature or develop, as after pollination.
Sets
(Nonstandard)To sit
"If Emmett drives, I could set up front" (Bobbie Ann Mason).
Sets
To position oneself preparatory to an action, such as running a race.
Sets
Fixed or established by agreement
A set time for the launching.
Sets
Established by convention
Followed set procedures for filing a grievance.
Sets
Established deliberately; intentional
Our set purpose is to win the conflict.
Sets
Fixed and rigid
"His bearded face already has a set, hollow look" (Conor Cruise O'Brien).
Sets
Unwilling or very reluctant to change
He is set in his ways.
Sets
Intent and determined
"He is dead set against rushing abroad to build a plant" (Fortune).
Sets
Ready; prepared
We are set to leave early tomorrow morning.
Sets
The act or process of setting.
Sets
The condition resulting from setting.
Sets
The manner in which something is positioned
The set of her cap.
Sets
A permanent firming or hardening of a substance, as by cooling.
Sets
The deflection of the teeth of a saw.
Sets
The carriage or bearing of a part of the body.
Sets
A particular psychological state, usually that of anticipation or preparedness
"The mental set of an audience is crucial to his performance" (Psychology Today).
Sets
A descent below the horizon.
Sets
The direction or course of wind or water.
Sets
A seedling, slip, or cutting that is ready for planting.
Sets
The act of arranging hair by waving and curling it.
Sets
(Sports)The act of setting a volleyball for a teammate.
Sets
In Texas hold'em, a hand in which a player has two cards of the same rank and another card of that rank is among the community cards.
Sets
A group of things of the same kind that belong together and are so used
A chess set.
Sets
A group of persons sharing a common interest
The high-school set.
Sets
A group of books or periodicals published as a unit.
Sets
A number of couples required for participation in a square dance.
Sets
The movements constituting a square dance.
Sets
The scenery constructed for a theatrical performance.
Sets
The entire enclosure in which a movie is filmed; the sound stage.
Sets
A session of music, typically dance music, played before an intermission.
Sets
The music so played.
Sets
The collective receiving apparatus assembled to operate a radio or television.
Sets
(Mathematics) A collection of distinct elements having specific common properties
A set of positive integers.
Sets
A group of games constituting one division or unit of a match, as in tennis.
Sets
An offensive formation in football or basketball.
Sets
Plural of set
Sets
(informal) Set theory.
Common Curiosities
How do you decide the number of reps and sets?
This depends on your fitness goals; strength, hypertrophy, and endurance all require different reps and sets.
Why is it important to rest between sets?
Resting between sets allows muscles to recover, preventing fatigue and injury.
Is it better to increase reps or sets for endurance?
Typically, increasing both in a structured way is beneficial for building endurance.
What happens if you do too many sets?
Overdoing sets can lead to overtraining, increasing injury risk and hindering muscle growth.
What is the difference between reps and sets in a workout?
Reps are the number of times you perform an exercise, and sets are the number of cycles of these reps.
Can you change the number of reps within a set?
Yes, varying the reps within sets can help target different fitness aspects.
Can the number of sets vary per workout?
Yes, depending on the focus of the workout session and the body parts being trained.
How do reps and sets affect muscle growth?
They determine the training volume and intensity, both crucial for muscle growth and strength.
How should beginners approach reps and sets?
Beginners should start with lower reps and sets to focus on form and avoid injury.
What is the role of sets in strength training?
Sets help structure strength training to maximize muscle stress and recovery.
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Written by
Maham Liaqat
Co-written by
Urooj ArifUrooj is a skilled content writer at Ask Difference, known for her exceptional ability to simplify complex topics into engaging and informative content. With a passion for research and a flair for clear, concise writing, she consistently delivers articles that resonate with our diverse audience.
