What Are Reps? Understanding the Basics of Strength Training

If you’re new to the gym, you’ve probably heard trainers or workout plans talk about reps and sets. 

But what are reps, and why are they so important for strength training and fitness progress? 

Whether your goal is building muscle, improving endurance, or simply understanding gym terminology, this guide will explain everything you need to know.

The word rep is short for repetition. 

A rep is one complete movement of an exercise. 

For example:

• Performing one full push-up (lowering your chest to the floor and pushing back up) equals 1 rep.

• Curling a dumbbell from the bottom to the top and back down equals 1 rep.

So when people ask what are reps in a workout, they’re referring to the individual counts of a movement.

Reps are often grouped into sets. A set is a collection of reps performed back-to-back without rest.

For instance:

• 10 push-ups in a row = 10 reps in 1 set.

• If you rest, then perform another 10 push-ups, that’s a second set.

When you see a workout plan that says 3 x 12, it means 3 sets of 12 reps. This is why beginners often search for sets and reps meaning—it’s the foundation of all workout programming.

Reps control the amount of work your muscles do in a session. Adjusting the number of reps can target different fitness goals:

• Strength – Fewer reps (1–6) with heavier weight.

• Hypertrophy (muscle growth) – Moderate reps (6–12) with moderate weight.

• Endurance – Higher reps (12–20+) with lighter weight.

So, when asking what are exercise reps, think of them as the building blocks that determine whether your workout improves size, strength, or stamina.

When people ask what are reps working out, they’re usually curious about how reps affect the body. The truth is that reps don’t target specific muscles on their own—it’s the exercise that matters.

For example:

• Bicep curls target the biceps.

• Squats target the quadriceps, hamstrings, and glutes.

• Bench press targets the chest, shoulders, and triceps.
  
  

The number of reps simply determines how long your muscles stay under tension, influencing the outcome of your training.

The right number of reps depends on your goals:

• Muscle strength: 4–6 reps with heavy weights.

• Muscle growth (hypertrophy): 8–12 reps with moderate weights.

• Muscular endurance: 15–20+ reps with lighter weights.
  
  

For beginners, starting with 8–12 reps per set is ideal, as it builds both strength and muscle while reinforcing good technique.

Here’s a simple full-body routine to show how reps and sets are structured:

1. Push-ups – 3 sets of 12 reps

2. Squats – 3 sets of 15 reps

3. Dumbbell rows – 3 sets of 10 reps

4. Plank holds – 3 sets of 30 seconds (time-based instead of reps)

This example demonstrates the sets and reps meaning in practice. Each exercise is performed for a certain number of reps, and the entire group is repeated for multiple sets.

While reps are simple to count, mistakes in execution can reduce effectiveness:

• Rushing reps – Fast movements rely on momentum instead of muscle.

• Partial reps – Not completing the full range of motion limits progress.

• Too many reps, too light – Endless repetitions with no challenge won’t build strength or size.

• Ignoring form – The quality of reps matters more than the number.
  
  

Always focus on controlled, full reps with proper technique.

To keep improving, your muscles need to be challenged over time—a principle called progressive overload. This can be achieved by:

• Increasing reps (from 8 to 10, for example).

• Increasing sets (from 3 sets to 4).

• Increasing weight while keeping reps constant.
  
  

Tracking reps and sets ensures consistent progress in your training.