The number of reps and sets you complete in your training program should be determined by your goals (i.e. what you want to achieve out of training). The number of reps also relates to how heavy the weight is (i.e. relative to the maximum weight you can lift). As a general rule, the heavier the weight is (relative to your maximum), the lower the number of reps you should complete in a set. An important consideration of resistance training is that your body will adapt specifically to the kind of stress you put on it.

There are 4 main adaptations of resistance training: endurance, hypertrophy, strength, and power. The table below explains the definition of each adaptation and how you can structure your exercises to achieve each adaptation.

Remember, your body adapts to the specific stress you put on it. So make sure the way you train is in line with what you want to achieve! Feel free to have a chat with one of our friendly trainers if you have any questions.

Written by: Veronica Van Der Kooi - Exercise Specialist (FDLC)