# 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

Rep and set ranges depend on your training goals. The sections below explain how they differ.

## Reps: a wide range works

- **Muscle size:** muscle growth is possible across a range of loads. The [2026 ACSM evidence review](https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/) does not identify one rep range that everyone must use. Choose a manageable range and record the weight and reps so you can compare sessions.
- **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

The [2026 ACSM evidence review](https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/) supports higher weekly volume, around 10 sets per muscle group, when muscle growth is the goal. Spread that work across manageable 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

| Goal | Reps | Sets per muscle per week | Effort |
| --- | --- | --- | --- |
| Build muscle | 8 to 15 | About 10 | 1 to 3 reps short of failure |
| Get stronger | 4 to 8 on main lifts | About 6 to 10 | 2 to 3 reps short |
| Just starting | 10 to 12 | About 6 | 2 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

Not sure how close to failure you went? NOMAE shows how much your last reps slowed down on the machine, next to your weekly sets per muscle.

[Buy now · A$199 launch price](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

[**Automatic gym machine rep counters: what works and what to check**: How automatic rep counting on weight-stack machines works, what the sensors measure and what to check before buying. · 4 min](https://nomae.com.au/guides/automatic-gym-machine-rep-counter)

[**Gpath in Australia? NOMAE vs Gpath Pin compared**: Gpath doesn't list Australia in its store. How NOMAE, designed in Brisbane, compares with the Gpath Pin on price, shipping and use. · 3 min](https://nomae.com.au/guides/gpath-australia)

[**Velocity-based training on gym machines: a beginner's guide to rep speed**: What velocity-based training is, what rep speed and slowdown can and can't tell you, and how to use them on weight-stack machines, with the research. · 5 min](https://nomae.com.au/guides/velocity-based-training-gym-machines)

[**What is NOMAE? Lift speed and reps on gym machines**: 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)

---

Source: https://nomae.com.au/guides/how-many-sets-and-reps
Site guide for agents: https://nomae.com.au/llms.txt
Contact: hello@nomae.com.au