Many people ask me this question, “How many reps should I do?”
You might be wondering if you are doing enough reps – or repetitions – to build and maintain muscle as you age.
You probably already know about that scary word SARCOPENIA. If you don’t, sarcopenia is the age-related loss of muscle. To maintain or build muscles as we age, we have to work them to their capacity, and a little bit beyond. This is called the overload principle.
Many of my older clients worried that they would get injured if they lifted heavier weights. I reassured them – and now I’m reassuring you – it’s not only safe, it’s necessary.
Back to the question… “How many reps should I do?” There’s a short answer and a long answer.
The short answer is – as a beginner, 10-15 reps. When you can do 15 reps X 2 easily, increase weight until you can only do 8-10 reps.
The long answer is to “How many reps should I do?” is “It depends.”
Watch the video below or keep reading to understand the the nuances of how many reps you should do.
It depends…
It depends on several factors, including:
- What injuries or aches and pains do you have in this area of your body?
- How long have you been doing these types of exercises or lifting weights?
- How do you feel after 10 reps, 12 reps, 15 reps or more?
- Can you maintain good form and finish the exercise to full range of motion?
- Is the exercise an isolation exercise or an integrated (functional) exercise?
Safety first, last, and always.
First, if you have any injuries or aches and pains, do no harm. It’s not worth lifting a heavy weight or doing a new exercise if it worsens a joint pain you already have.
Work with a professional to identify exercises that do not aggravate any previous injuries. (Book a consult with me here!)
I’ve learned the hard way – in my own body and from my clients – that it is not worth it to push through an exercise when we have an injury. Sometimes we have a “tweak,” such as a slightly sore neck. Sometimes we have not slept well the night before. In those situations, I choose to walk, stretch, do some yoga or light exercise. I wait for another day to lift heavy weights.
For a New Exercise – 10-15 reps X 2 sets
If you’re a beginner exerciser or a beginner for this particular new exercise, start with 10-15 repetitions. Take a rest and see if you can do 10-15 for the second time.
Maintain good form
Maintain good form and full range of motion through each repetition. For example, if you are pulling a band, start with your arms extended, and pull your hands all the way back behind your ribs.
When you can avoid injury and maintain good form and full range of motion for 10-15 reps, increase your weights until you are fatigued at 8-10 reps.
Our muscles and bones respond to the overload principle. This means they adapt only when they are challenged beyond their current capacity.
If you are using resistance bands or tubes, go to the next level. Experiment with combinations of bands to continue increasing your challenge level.
If you are using dumbbells or machines, increase your weight by 10% or until you find the weight that fatigues you at 8-10 reps.
Fatigue means that you are so tired that you could not continue the exercise with the same form, range of motion and chosen weight. You can learn more about fatigue in this article from the American Council on Exercise.
Isolation exercises versus functional exercises
Another important distinction is the difference between isolated exercises and integrated, or functional exercises.
Isolated exercises work one muscle group. A quadriceps machine is an example that just works the quadriceps muscles.
Integrated, functional exercises work more than one muscle group. They look like movements we would do in real life. Squatting is an example of an integrated, functional exercise because it works more than one muscle group and looks like something we do in real life. We work the fronts, backs, insides and outsides of our legs, lower legs, and gluteal muscles. We even work the core muscles as we are moving the entire body.
The “rules” about reps and sets and building muscles were designed for isolation exercises.
Sometimes when we do integrated, functional exercises, it’s harder to fatigue any one group. That’s because they are helping each other out!
We can still add weight by holding dumbbells or wearing a weight vest or weight belt. But sometimes it is more interesting and useful to add overload/challenge to the exercise by changing our environment, the direction we move, or adding complexity, such as squatting while rotating or catching a ball.
All of that is fun, and there’s more than I can cover in this blog post!
The bottom line…
Do resistance exercises at a weight that fatigues you after 8-10 repetitions.
How often? 2-3 days per week
How hard? At the safe edge of your comfort zone regarding position, weight, speed, duration, or repetitions. Include functional movements that challenge your balance and your brain!
Rest 48-72 hours before you repeat.
Sources:
Physical Activity Guidelines for Americans (2018), 2nd Edition, US Dept of Health and Human Services, Chapter 5: Guidelines for Active Older Adults
Chodzko-Zajko, Wojtek J., et al. Exercise and Physical Activity for Older Adults, Medicine & Science in Sports & Exercise, July 2009 – Volume 41 – Issue 7 – p 1510-1530
Kohrt, Wendy M, et al. Physical Activity and Bone Health, Medicine & Science in Sports & Exercise: November 2004 – Volume 36 – Issue 11 – p 1985-1996
What about you?
Leave a comment below…
Are you lifting weights or using resistance bands? How many reps do you do before you feel fatigued? What questions do you have?