three sets or two sets?

A

aprylb

0
Before I bothered you guys with this question I DID search the articles posted and did not find anything about this. When weight training should one do three sets or two sets of the exercise? I usually do three sets of 12 reps if I am using 12 pound weights but when I use 15 pound weights I do two sets of 15 reps. The main thing I am trying to do is keep from getting flabby and help with osteoporosis. I just want to do the best for my body. Also I would like to know what to tell other women at the gym where I work the best way to do this. I LOVE weight training! I am trying for "man" pushups now. I can do 10 most days, but about 25 of "women" push ups so I usually do those. I have been picking and choosing from my P90X DVDs. I love them but I surely can't hang with Tony Horton or those 20 something girls!! (I am 56) The stretching DVD is great.

Thanks for any help you all can offer. I love to read over all the different questions and answers on this forum.
 
2 or 3 sets

Hey there!
First off, I want to say that it is wonderful that you are lifting to stay strong and prevent osteoporosis. I am a 31 year old woman and just got certified as a personal trainer, so I am working on a fitness blog that shows ways to strengthen your body without spending a ton of money. My mother is 66 years old, and has osteoporosis and many other health issues because she didn't lift weights when she was younger so that encourages me to work harder. It's great to do pushups and situps. You can't go wrong with those. Since you are trying to stay strong and prevent bone deterioration, I would try doing 3 sets of each exercise but reduce the amount of weight you are using. If possible, do 3 sets of 12-20 reps using lighter weights. Eventually you can move up to using heavier weights. If you are feeling very strong and confident, then you can move up, but I would recommend 3 sets.

I hope this helps. Have a wonderful day!
Brianna
witnessforfitness
 
Thanks so much for taking time to answer this. I have been lifting weights for over 5 years so I am actually UP to 12 and 15 pounds having started at just 5. I do some FIRM videos also that use weights. My main question was how many sets so I will stick with the 12 pound weights and do 3 sets. Thanks again!
 
I would still love to hear more suggestions on this. What are the reasons for doing three sets?

BTW I did the 100 push up challenge and in 6 weeks I was able to to do 110 pushups at one time (knees). I am trying to get my courage up to go for the 100 on my toes. One day I did 30 but that is the most. I try to do at least 20 every day. It has really strengthened my arms and my biceps and triceps are beginning to show it too! I love weight training!!! I am now rowing 25 pounds.
 
There are a lot of considerations, the main ones being:
1. volume (how many reps you do per session or per week)
2. intensity (how close to failure you go on each set)
There is a lot more info in these and other considerations in the weight training stickies (don't worry that those seem more for men, the basic pricipals of strength training are the same for both sexes).

A good rule of thumb is you need to do 24-30 reps total per exercise per session. So that is 3 sets of 8-10 reps or 2 sets of 12-15 reps or 5 sets of 5-6 reps, etc.
 
Where did you find this information? I am looking for a good site that can answer all my questions!! This site is great but I hate to be constantly asking questions. If I could just go and read what I need that is ideal. Thanks! I will definitely incorporate this into my workout.
 
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