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A PHYSIO TIP: SO HOW MANY REPS AND SETS SHOULD I DO TO BUILD STRENGTH?

6/19/2020

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Many of my patients ask me the following question: What exactly is the exercise dosage I should do (the number of reps and sets) perform to optimise their either physical rehabilitation or fitness program for strength gains? 

As a rule of thumb, here is the advice I generally give to someone who is relatively physically normal with no particular past medical history that may make performing the following task unsafely:


  1. Pick a weight that is “pretty heavy”
  2. Pick it up 10 times
  3. If you can get to 10, add weight and repeat
  4. If you get past 5 but cannot get to 10, that’s a good weight
  5. Do a total of 3-4 sets

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    Author


    ​Barry Nguyen
    ​Founder & Head Physio

    Barry is an Australian qualified physiotherapist with over 15 years clinical experience in sports and musculoskeletal injuries.

    This blog has been ranked 18th of the Top 60 Physical Therapy Blogs on the web by Feedspot. 

    Many of my patients and GPs whom I work with use this resource! 

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  • About
    • Our Story
    • Our Philosophy
    • Why Us?
    • FAQ
    • Team
    • Fees
  • Services
  • Patient & GP Resources
    • Symptom Checker & Exercises
    • Blog
    • Ask Barry The Physio
  • Bookings
    • Online Bookings
    • SMS Bookings
  • Contact
  • Join Our Team