The Over 45 Guide To Sets and Reps for Strength

building muscle strength training Mar 12, 2024

Anything is better than nothing when it comes to strength training when you're over 45. And if you actually want to see results and improve your strength and muscle quality, it's a bit more complicated than that.



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In this episode, you'll learn the best number of repetitions to use during your strength workouts. If you're a woman 45 or older, you'll learn the difference between myofibrillar and sarcoplasmic hypertrophy.

Show Notes

One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

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Topics Covered:

  • Specificity in training 
  • Muscular strength vs. endurance 
  • Myofibrillar and sarcoplasmic hypertrophy 
  • A “hard” weight load 
  • The ideal amount of reps for women
  • Progressive overload
  • A prep set 
  • My 15-12-10-10 approach
  • Adjusting to the demand of an exercise 

Resources Mentioned:

  • Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE 
  • Research on fundamentals of resistance training HERE 
  • Research on optimum repetitions for the development of strength HERE
  • Research on specificity of repetition maximum training zones HERE 
  • Research on periodized strength training HERE
  • Research on the influence of resistance training volume and periodization HERE
  • Research on sarcoplasmic hypertrophy in skeletal muscle HERE
  • Research on effects of estrogen on musculoskeletal performance HERE


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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

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