How Many Sets Do I Really Need?

This is a question I get quite a bit. The answer is not as many as you think or a one size fits all. As a person over 50, in general you should aim for 1-3 sets per exercise, 2-3 exercises per body part, per workout. You would look to workout each body part ideally twice a week. But, this is still a wide range - 2 total sets on the minimum side (1 set, 2 exercises) to 9 sets on the maximum side (3 sets, 3 exercises) per body part, per workout. Younger adults can handle more sets, but as we age we need more recovery and less strain on the joints.

If you are over 50 and a beginner, you would aim for the minimum at first. As you progress you would increase the sets and number of exercises. It is worth mentioning here that intensity and volume work together. If you are going to failure on most every set, you are going to be on the lighter side of the number of sets and exercises. If you don't like to push yourself too much you need more volume, so therefore in the higher range of sets and exercises. You can't have high intensity and volume at the same time. You can certainly rotate between the two over different workouts.

Another consideration is larger muscles such as chest, back, thighs require more sets while smaller muscles such as biceps and triceps require less sets since they already get some work when performing presses and pulls, such as DB Incline Presses, Overhead Presses & DB Rows. Shoulders also get secondary work when doing chest presses, pushups and rows as an example, so not as many sets are needed for shoulders either. So here is a sweet spot I tend to find for most active people over 50 for the major muscle groups.

Chest & Back - 8 total sets per workout each spread over 3 exercises each

Shoulders - 5-6 total sets per workout spread over 2-3 exercises

Biceps & Triceps - 5-6 total sets per workout each spread over 2-3 exercises each.

If I scale back some days on chest and back, I increase the sets for my shoulders, biceps and triceps since they aren't getting quite as much work. Do not forget your core (diaphragm, pelvic floor, abs, obliques and lower back). Your glutes and hips work in conjunction with your pelvic floor.

It is important to mix up your routines including exercises, sets and reps. Incorporate resistance bands, cables, dumbbells, kettlebells and medicine balls as examples. I also encourage you to incorporate circuits into your training for endurance and cardiovascular benefits.

As for how many repetitions per set for people over 50, shoot for 15 or so for stabilization endurance, 10-12 for strength endurance and 8-12 for hypertrophy or muscle growth. I would not do any set where you can't get at least 6-7 reps. For younger adults looking for power, you could perform single reps up to 6 reps. Most people over 50 are looking for strength endurance, not power. Strength endurance is a great area to also perform supersets (two different exercises performed back to back) and drop sets (same exercise performed back to back, but you drop the weight on the second go around by 25% or so).

Always perform a warm up set or two and find what number of sets and exercises work for you....not the person working out next to you. Every client of mine has different needs and goals and I put together a specific training program that works for them.

Good luck and enjoy your journey to better fitness!