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How hard should a strength set feel by the end, per the US guidelines?

Hard to do another repetition with good form.

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  1. Easy, like you could do 20 more
  2. Hard to do one more rep ✔
  3. Painful in your joints

Why: The guidelines say muscle-strengthening exercises should be done to the point where it would be difficult to do another repetition. If a set feels easy, the weight or reps can go up.

Huh, didn't know that: The guidelines set no time minimum for strength work: effort and muscle groups are what count.

The dad joke
My last rep and I have a lot in common. We both struggle to get up in the morning.
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References

Answer: Hard to do one more rep. The guidelines say muscle-strengthening exercises should be done to the point where it would be difficult to do another repetition. If a set feels easy, the weight or reps can go up.

  1. HHS: Physical Activity Guidelines for Americans, 2nd edition (PDF) odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
    muscle-strengthening exercises should be performed to the point at which it would be difficult to do another repetition
    Checked 2026-10-12.

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