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How Many Sets and Reps Should You Do?

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Last updated June 2026

Sets and reps confuse a lot of beginners, but the framework is simple once you see what each rep range is good at. Here’s how to choose.

The rep-range cheat sheet

  • 1-5 reps: maximal strength (heavy, longer rest)
  • 6-12 reps: muscle growth (the classic hypertrophy range)
  • 12-20+ reps: muscular endurance

How many sets

For most people, 3-4 working sets per exercise and roughly 10-20 hard sets per muscle group per week is a productive range. Beginners can grow on the lower end; advanced lifters often need more.

Sources: Schoenfeld BJ, Ogborn D, Krieger JW

Volume beats the “perfect” number

Don’t agonize over 3×8 versus 4×6. What matters most is total quality volume accumulated over the week and progressing it. Pick a sensible scheme and make it harder over time.

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