How Many Reps Should a Female Do When Lifting?

Women should start with light weights and gradually build up to heavier weights to prevent bulk.

Eight to 12 Repetitions

If a woman's goal is health and fitness, she should perform one to three sets of eight to 12 repetitions at 60 to 80 percent repetition max, with 30 to 60 seconds of rest in between sets. According to the American College of Sports Medicine, beginners should perform eight to 12 repetitions.

Higher Repetitions

Women interested in endurance training should perform 15 to 25 repetitions at 50 to 65 percent of repetition max, with 30 to 60 seconds of rest in between sets. Use light to moderate weights with high repetitions of more than 15 with short rest periods of less than 90 seconds.

Bottom Line

Light weights with more repetitions does not necessarily burn more fat or tone better, but women can minimize bulking effects with moderate repetition and light weights, progressively building up to heavier weights. Perform more repetitions with lighter weights for endurance training, and fewer repetitions for general fitness.

References

• ExRx.net: Weight Training Guidelines
• ExRx.net: High Repetitions Burn More Fat Myth
• University of Illinois Urbana-Champaign: McKinley Health Center: Weight Training Guidelines and Programs

Resources

• "Starting Strength;" Mark Rippetoe and Lon Kilgore; 2005