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The US guidelines say one set of how many reps per exercise is effective for building strength?

8 to 12 repetitions, though 2 or 3 sets may work even better.

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  1. 8 to 12 reps ✔
  2. 2 to 3 reps
  3. 50 to 100 reps

Why: The Physical Activity Guidelines say one set of 8 to 12 repetitions of each exercise is effective. Doing 2 or 3 sets may be more effective.

Huh, didn't know that: Very high rep counts with tiny weights build endurance more than strength.

The dad joke
I tried to do 100 reps, but I lost count at 12. Close enough to the guideline!
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References

Answer: 8 to 12 reps. The Physical Activity Guidelines say one set of 8 to 12 repetitions of each exercise is effective. Doing 2 or 3 sets may be more effective.

  1. HHS: Physical Activity Guidelines for Americans, 2nd edition (PDF) odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
    one set of 8 to 12 repetitions of each exercise is effective, although 2 or 3 sets may be more effective
    Checked 2026-10-12.

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