# How many sets and reps? A plain-English guide

> Rep ranges, weekly sets and how close to failure, without the jargon.

[Guides](https://nomae.com.au/guides) · 5 min read

There's no single right answer, which is why the internet argues about it. But there is a range that works for most people, and it's wider than you think.

## Reps: a wide range works

- **Muscle size:** research shows muscle grows across a broad range, from about 5 to 30 reps a set, as long as sets are taken fairly close to failure. Most people find 8 to 15 the most practical on machines.
- **Strength:** heavier sets of about 3 to 8 reps build the most strength in that lift.
- **Machines and small muscles** often feel better at the higher end: 10 to 20.

## Sets: count them per muscle, per week

A useful starting point is about 10 hard sets per muscle group per week, spread over two or more sessions. Beginners grow on less. Experienced lifters often need more, but more isn't automatically better; recovery has to keep up.

## How close to failure

"Hard set" means you finished within about one to three reps of not being able to do another good rep. Going all the way to failure on every set isn't necessary and makes recovery harder, especially on big lifts.

## A simple default

GoalRepsSets per muscle per weekEffortBuild muscle8 to 15About 101 to 3 reps short of failureGet stronger4 to 8 on main liftsAbout 6 to 102 to 3 reps shortJust starting10 to 12About 62 to 3 reps short

Starting points, not prescriptions.

## What matters more than the numbers

Doing it consistently, and doing a little more over time. A program you follow for six months beats a perfect one you quit after three weeks.

Where NOMAE fits

The NOMAE app counts sets per muscle for your week, so you can see where your training actually went. The tracker counts the reps on machines and notices when a set got easier at the same weight.

[Order · A$199 to 4 November](https://nomae.com.au/tracker#launch)

[Will it fit my machines?](https://nomae.com.au/fit)

General information about training, not medical or personalised advice. If you have an injury or a health condition, check with a doctor or physiotherapist first.

## More guides

[**What is NOMAE? The gym machine rep tracker explained**: What the NOMAE gym tracker does, which machines it fits, the free iPhone app, prices and availability in Australia. · 3 min](https://nomae.com.au/guides/what-is-nomae-gym-tracker)

[**Progressive overload on gym machines: a simple system**: Machines make getting stronger easy to measure, if you know what to change and when. · 5 min](https://nomae.com.au/guides/progressive-overload-on-machines)

[**Rep speed: why the same weight moving faster means you're stronger**: Before the weight goes up, the speed does. Here's how to read it. · 5 min](https://nomae.com.au/guides/rep-speed-and-strength)

[**How to set up a gym machine, and remember it next time**: Seat height and pad positions change every lift. Get them right once, then keep them. · 6 min](https://nomae.com.au/guides/set-up-gym-machines)

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