Working set

Also called work set, working sets

A working set is a set done at the weight and reps the program asks for: the sets that count.

Set 3: 100 kg for 5. Warm-ups at 20, 40, 60 and 80 kg, then the working sets: 100 kg for 5, three times.

In plain words

Working sets are the real work of a session. When a program says "3 × 5 at 100 kg" it means three working sets. The lighter sets you do first to reach that weight are warm-up sets, and a program usually does not write them down. Working sets are also what people mean when they count sets for the week. Lifters differ on which sets are worth counting: one published guide counts a working set as one of 5 to 30 reps taken to within 0 to 4 reps of failure, which is that coach's rule rather than a law. Masheen counts any set logged as working, drop, to failure or as many reps as possible, and leaves warm-ups out.

An example

Squat day, three working sets of 5 at 100 kg. You get there in steps: the 20 kg bar for 8, then 40 kg for 5, 60 kg for 3, 80 kg for 2. Those four are warm-ups. Then 100 kg for 5, three times: the working sets, and the ones your log counts. A 2021 systematic review concluded that the number of sets taken to failure or near it is an adequate way to count training volume when reps are between 6 and 20 or more.

Often confused with

Warm-up set A warm-up set is lighter and gets you ready; a working set is the training itself.

Go deeper

Your first four weeks in the gym A gym workout plan for beginners. Twelve sessions over four weeks, three days a week, with the sets, the reps and a weight rule for every session. Updated 12 November 2026

Sources

Renaissance Periodization, Training Volume Landmarks for Muscle Growth Read 12 November 2026
Baz-Valle et al. 2021. Total number of sets as a training volume quantification method for muscle hypertrophy. J Strength Cond Res 35(3):870–878 Read 12 November 2026

Updated 12 November 2026. How these pages are researched and corrected: editorial policy. Every term in the glossary.