Is 3 Sets of 10 Good? The Truth About Classic Workout Reps

If you’ve ever asked a trainer how many reps and sets you should do, chances are you’ve heard, “Three sets of ten.” It’s basically the avocado toast of strength training—everywhere, reliable, but is it always the right choice?

Don’t get me wrong, this formula isn’t totally random. It’s stuck around because it works for a lot of beginners. Three sets give you enough practice with good form, and ten reps are just enough to fire up your muscles without burning you out. But if you’ve been just following 3x10 for months, wondering why your gains have hit a wall, you’re not alone.

Routines are meant to be a starting point, not a forever home. Sticking to the same numbers can make your workouts stale and your results slow down. The reality is, your body adapts fast. When it does, it needs a fresh challenge to keep building strength and muscle. So, if 3x10 is your current jam, that’s cool—but you’ll want to know when and how to mix it up. Keep reading—you’re about to get way more out of your time in the gym.

• The Origin of 3 Sets of 10
• Does 3x10 Still Work Today?
• Who Should Use 3x10
• When to Change Your Routine
• Smart Tweaks for Better Results
• Signs You Need Something Different

The Origin of 3 Sets of 10

The whole '3 sets of 10' thing didn’t just pop out of thin air—it’s actually been around since the 1940s. A doctor named Thomas L. DeLorme came up with this formula to help injured soldiers regain muscle strength. He recommended patients lift a weight for ten repetitions, rest, and repeat for three sets. Over time, regular gyms picked it up, and it spread everywhere like workout gospel.

The main reason this setup worked was because it hit a sweet spot: enough reps to get your muscles working, but not so many that you’d fall apart before finishing. It’s sort of like Goldilocks—not too little, not too much. DeLorme’s protocol caught on fast when people realized it actually sped up muscle recovery and got folks stronger after injuries.

Here’s something funny: even after 80 years, this routine still shows up in tons of fitness programs—whether you’re reading a magazine from 1999 or watching workout YouTube today. But here’s the catch: the 3 sets of 10 method wasn’t made for bodybuilders or seasoned lifters. It was designed for rehab and helping regular folks build a base-level of strength.

So next time you see “three sets of ten” written on your gym’s whiteboard, remember: it caught on because it was simple and just tended to work for lots of people starting out. But that doesn’t mean it’s the golden rule. Different goals need different strategies, so don’t be afraid to shake things up as you progress.

Does 3x10 Still Work Today?

This whole “three sets of ten” thing didn’t just appear out of thin air. Trainers have used it for ages because it’s a balanced spot between building muscle (hypertrophy) and boosting basic strength. Studies still show 3x10 works if you’re starting out, or coming back after a break. But does it hold up for everyone? Not exactly.

Most personal trainers agree the 3 sets of 10 formula works best for beginners. A study published in the Journal of Strength and Conditioning Research found that newbies doing three sets of 8–12 reps got solid muscle increases in their first few months. It’s a simple recipe: enough reps for muscle growth, enough sets to get good at the movement.

But here’s the catch: after about three to six months, your body gets used to the stress. If you don’t change how you train, results slow down. This is what gym folks call “plateauing.” If you feel stuck, it’s not just you—it’s science.

People with clear fitness goals—like max strength, endurance, or muscle size—might need numbers higher or lower than 3x10. For instance:

• Trying to get strong? You’ll want heavier weights with fewer reps (1–6 per set).
• If you want muscle size, 6–12 reps per set is a sweet spot, but you can raise or lower the sets for more intensity.
• Chasing endurance? Lighter weights with 15 or more reps, with shorter rest, do the job.

Here’s a quick breakdown:

Bottom line: 3x10 is good—if you’re new to the gym or want a basic plan. If you’ve been sticking to it for months and not seeing much change, it’s time to switch things up. Your body is way too smart to be challenged by the same old thing forever.

Who Should Use 3x10

The famous 3 sets of 10 formula isn’t just old gym lore—it actually makes a lot of sense for certain people. If you’re just stepping into the world of weight training, 3x10 is about as beginner-friendly as it gets. Here’s why: it’s simple enough to remember, the volume helps you learn good form, and the rep range lets your muscles and joints adjust without getting wrecked by too much weight or intensity.

This setup is also perfect for people coming back from a long gym break or anyone focusing on basic strength, general fitness, or even physical therapy. That’s because doing three sets of ten reps strikes a smart balance between not doing too little (so you see results) and not doing so much that you can’t walk the next day. You get just enough practice with each move to get better, but not so much that your form falls apart.

If your main goal is building a base—whether that’s learning squats, push-ups, dumbbell presses, or rows—3x10 sets your foundation. It works especially well for classic compound exercises because you’re moving through a full range of motion with some weight, teaching your body the right groove before you start lifting heavier. If you’re after better coordination or looking to iron out those little muscle imbalances, three sets of ten is a solid play while you figure things out.

One last thing—if you hate counting or feel overwhelmed by complicated gym plans, 3x10 keeps your workouts clear and predictable. You won’t have to second-guess your set and rep numbers every time you show up. Stick with it until you feel your strength coming up, your form improving, and you’re craving more challenge.

When to Change Your Routine

So you’ve been knocking out 3 sets of 10 every workout. Eventually, it starts feeling too easy or you stop seeing progress—that’s your sign it’s time for a switch-up. Sticking to the same moves and numbers for months is comfortable, but your body gets bored and stops changing. This is called a plateau, and it’s totally normal.

You should adjust your routine if you notice any of these:

• You’re using the same weights and can do extra reps with barely any effort.
• Your muscles aren’t sore anymore, even when you push.
• It’s been 6-8 weeks with the same plan and you’re just going through the motions.
• Your strength hasn’t budged in two to three weeks.

A lot of trainers suggest changing things up every 6-8 weeks, which keeps your body guessing. The American College of Sports Medicine (ACSM) even says you need to change something—more weight, reps, sets, or exercise variation—to keep making gains.

Don’t forget, change doesn’t always mean doing something brand new. You can simply tweak things: bump up the weight, drop the reps and push heavier, or do more sets with less rest. If your goal is building muscle, experts recommend anywhere from 6 to 12 reps per set, not just 10. The trick is making sure you’re not always in that comfy spot—give yourself a challenge you actually have to work for.

If you’re focused on strength training especially, playing with variety matters. Your body thrives on fresh stress. So, mix things up often and keep an eye on how you feel. Your progress will thank you.

Smart Tweaks for Better Results

If your muscle growth or strength gains have slowed down, don’t just add more of the same. Tweaking your routine even a little can get you unstuck and back on a path to real progress. Here are some practical ways to adjust the classic 3 sets of 10 approach and actually see results.

First off, don’t be afraid to mess with the numbers. Instead of always shooting for 10 reps, try dropping down to 6-8 reps per set while using heavier weights. Want more muscle endurance? Bump it up to 12-15 reps with slightly lighter weights. According to a 2020 study in the Journal of Strength and Conditioning Research, both low-rep, heavy weight and high-rep, light weight methods can build muscle—just in slightly different ways.

You can also swap sets and reps around during the week. For example, try something like this for a classic push-pull split:

• Monday (bench press): 4 sets of 6 reps, heavier weight
• Wednesday (rows): 3 sets of 12 reps, lighter weight

Mixing it up stops your body from getting lazy and bored. And honestly, it keeps the gym from feeling like Groundhog Day.

Tempo is another game-changer. Slow down on the way down (eccentric phase) and then explode up. A simple 3-second lower, 1-second lift can light up muscles you didn’t even know you had. You’ve probably seen folks rushing through their sets—don’t be that person. Quality over speed, always.

Another tip: Work in some advanced techniques, even if it’s just once a week. Drop sets, rest-pause, and supersets give a massive signal to your muscles that they’ve got new work to do. As Bret Contreras, PhD, known as "The Glute Guy," puts it:

"You don’t need to overhaul your entire program. Sometimes simply changing the tempo or adding a drop set to your last set is enough to break through a plateau."

Lastly, don’t underestimate how much having a training plan helps. Writing down weights, reps, and how you feel after each session can show trends you’d never notice otherwise. That makes smart tweaks way easier, and you’ll know exactly when it’s time to level up.

Signs You Need Something Different

Your gym routine worked at first, but now you’re not seeing progress. It’s not just you—this happens to pretty much everyone who uses the 3 sets of 10 formula for too long without shaking things up. How do you know it’s time to break up with your old plan and try something new?

• Your weights stopped going up: If you’ve been lifting the same weights for weeks and they don’t feel any lighter, your muscles have gotten used to the exercise. This is called a plateau, and it’s super common with repetitive routines.
• No soreness or pump: Not every workout needs to leave you aching, but if you never feel even a hint of soreness or muscle "pump," chances are you’re not challenging your body enough anymore.
• You’re bored out of your mind: If you dread going to the gym or feel like you’re just phoning it in, motivation nosedives. Boredom is a signal to switch things up so workouts are something you actually look forward to.
• Zero changes in the mirror: Clothes look the same, muscles aren’t popping, and you’re not seeing gains in your chosen lifts. Often, lack of results equals lack of new stimulus for your muscles.
• Constant fatigue or aches: When you stop progressing and actually feel more tired or low-energy, your body might be telling you it needs a break from the same old grind—or a new challenge to wake things up.

Here’s a quick breakdown of common signs and their meaning:

If you find yourself nodding along to these signs, don’t panic. Everyone outgrows a routine eventually. Try switching to different rep ranges (like 4x6 for strength or 3x15 for endurance), change up your exercises, or play with tempo. You don’t have to overhaul everything overnight—a few tweaks here and there can reignite progress fast.