Sets and Reps
What is a Set?
A set is a group of reps performed consecutively.
What is a rep?
A rep is one repetition of an exercise. This is the smallest unit of measurement for performing an exercise. A rep is to a set what a day is to a week.
What does 3 sets of 10 reps mean?
Do 10 reps. Rest. Do 10 reps. Rest. Do 10 reps. Done.
So you will do a set of 10 reps for three rounds total, resting for a specified amount of time between each set. When you record your weights during your workout you’ll want to record the weights you used for each set like this:
Set 1: 10 reps at 100lbs
Rest: 2 mins
Set 2: 10 reps at 110lbs
Rest: 2 mins
Set 3: 10 reps at 120 lbs
Check out this example on Instagram
A twelve-week gym-based program that will improve your endurance, build muscle, gain strength, and help you change your body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels with access to standard gym equipment such as barbells, dumbbells, cable machines, and basic machines.
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training so you can get both the “what” and the “why”!
A twelve-week minimal equipment program that will improve your endurance, build muscle, gain strength, and help you achieve your dream body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels who have minimal gym equipment (resistance bands and dumbbells)
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training Ebook so you can get both the “what” and the “why”!
Your guide to better, smarter, and more effective training sessions and finally getting the results you want!
Over 50 pages covering everything you need to know about strength training, its benefits, and how you might more effectively reach your goals.
Learn to improve your endurance, build muscle, get stronger, and achieve your dream body composition
Includes actionable tips, tricks, and advice on how to warm up, select weight, use proper technique, organize your diet, and stay consistent in your workouts and healthy lifestyle.
Provides strategies on what to do inside and outside of the gym to make the most progress possible
Features an exercise swap table in case you ever need to make adjustments to your workout routine
You might have the “what”, but don’t forget about the “why”! Education is everything here at Ladies Who Lift and that’s exactly why we put together our own LWL Complete Guide to Strength Training eBook.
Our goal is to build your confidence by means of building your knowledge. We want you to walk into your training sessions knowing that your hard work is going to pay off. Learn why we lift, how to train for your goals, what makes a successful workout program, and more in this info-packed guide!
Whether you’re training with us or following your own program, this manual is worth a read.
