What does fact checked mean?
At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- ExRx.net: Suggested Repetition Ranges
- Journal of Strength and Conditioning Research: Single- vs. Multiple-Set Strength Training in Women
- Journal of Strength and Conditioning Research: Single- vs. Multiple-Set Strength Training in Women
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
How Many Times Should You Bench Press Your Weight?
Guidelines on how many times to bench press weight varies by your age, health and fitness goals. The American College of Sports Medicine recommends eight to 12 repetitions for people younger than 50 who have reached puberty. More repetitions using lighter weights -- 10 to 15 -- are recommended for people older than 50 or those trying to gain strength, not bulk. If you have heart problems, with a doctor’s approval, 10 to 12 repetitions are recommended.
Three Sets Is Best
IT Stock/Polka Dot/Getty Images
In a study in the "Journal of Strength and Conditioning Research," women doing three sets of bench press got stronger than women doing only one set. For six weeks, women between the ages of 20 and 40 with some experience in resistance training lifted weights two days a week with either one or three sets of six to nine repetitions until failure. Only the three-set group showed a significant increase in strength -- 10 percent.
References
Resources
Writer Bio
A lifetime weightlifting and abs workout enthusiast living in eastern Washington, Marsha Wyatt is a technical editor and writer specializing in health and fitness topics including weight training and fitness and diet programs for longevity.