In strength training and weightlifting, there's one word that gets mentioned over and over again: rep. It pops up when talking about performing an exercise, putting together a circuit, and completing sets of exercises. But what exactly is a rep?
Rep is short for repetition. "A rep or repetition is one complete motion of exercise," said ACSM-certified personal trainer Jim White, RDN, exercise physiologist and owner of Jim White Fitness and Nutrition Studios [1]. "So if you shoot for eight to 12 reps per set, you are performing the exercise eight to 12 times during the set." For example, if you're doing a biceps curl with a dumbbell [2], the rep would be one movement of starting with your arm fully extended with your hand down by your leg, then bending your arm (with your elbows acting as a hinge) until your hand reaches up toward your shoulder, then slowly extending back down to the starting position: that's one rep.
A set is the number of reps performed in a row, usually with only a second or two in between. So if your workout calls for three sets of 10 reps, each set will involve 10 movements in a row, then usually a short break (between 45 seconds and two minutes) before starting the next set.
The number of reps and sets you do depends on your fitness level, but a good place to start is with a couple sets of between 10 and 20 reps. Eager to put your strength to the test? Try this 10-move arm workout [4] to tone your upper body.