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Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 15 reps of a bench press.
Choosing your reps and sets can be the most confusing part of strength training. How many reps and sets you do will depend on your goals. To lose body fat, build muscle: Use enough weight that you can only complete 10-12 repetitions and 1-3 sets - 1 for beginners, 2-3 for intermediate and advanced exercisers. Rest about 30 seconds-1 minute between sets and at least one day between workout sessions.