Sets vs. Rounds, What’s The Difference?

The terms sets and rounds are often used interchangeably, but I like to differentiate between them when writing a workout program. Both refer to how many cycles you complete of an exercise (or series of exercises), but the distinction I make is based on rest periods.

What is a Set?

I use "set" when describing exercises with a prescribed rest period. Whether it's heavy squats or 400m running intervals, if there’s a designated rest time, it's a set.

Why does this matter? Because rest is critical—especially for new and intermediate lifters who often overlook it. Taking the right amount of rest can be the difference between successfully hitting a big lift or failing it. If you want to get stronger or faster, you need to allow your body time to recover between sets.

Example of Sets:

Back Squat – 5 sets of 5 reps @ 70% of max
Rest: 2 minutes between sets

Running Intervals – 8 sets of 400m at a hard pace
Rest: 3 minutes between sets

What is a Round?

Rounds are more fluid and don’t have a built-in rest period like sets do. You might complete rounds at a steady pace, or you might push yourself to finish as fast as possible. While there’s no prescribed rest, you can—and probably should—take breaks when needed to maintain movement quality and avoid burnout.

Example of Rounds:

Complete 3 rounds at a steady pace:

8 push-ups

10 ring rows

12 med ball slams

Complete 3 rounds for time (as fast as possible):

50 ft sled march

10 bodyweight squats

Final Thoughts

Understanding the difference between sets and rounds helps structure workouts more effectively. If you're training for strength or speed, rest between sets is key. If you're focusing on endurance or conditioning, rounds keep the intensity up while allowing for self-paced breaks.

Justin Miner

@justinminergain