Sets and reps for strength
Sources:
For strength training, the "three to five" concept is a versatile protocol widely recommended by . This framework suggests performing three to five exercises per session, each for three to five sets, with three to five repetitions per set. Rest intervals between sets should be three to five minutes, and this can be done anywhere from three to five times a week depending on your recovery and schedule 1 2.
When the goal is specifically to build strength, intensity is key. This means lifting weights that are at least 85% of your one-rep max. The emphasis should be on fewer repetitions (typically five or fewer per set) to ensure high intensity and promote strength gains without focusing heavily on hypertrophy 3.
Using lighter loads can enhance power since power is a function of speed. For power, suggests operating in a 40-70% range of your maximum with a focus on quick, explosive movements 1.
For those looking to balance strength and hypertrophy, incorporating sets in the four to eight repetition range allows for strength gains while still promoting muscle growth 4. Adjusting your caloric intake and training frequency can help to manage body composition alongside strength improvements.
This framework allows for flexibility based on your daily performance, available time, and lifestyle, ensuring you can adapt your workouts effectively while focusing on strength development.
RELATED QUESTIONS