Why Skipping Reps or Sets Can Actually Benefit Your Training

I've worked with many athletes that took it too far with completing reps even when it was obvious they needed to stop. This mindset can be holding you back allow me to explain.

When it comes to strength training and workout programs, many people believe in the idea that every rep and every set must be completed without exception. This mindset is often seen as a mark of discipline and commitment. However, this rigid approach can sometimes do more harm than good. In

fact, learning when to skip a rep or set might be one of the smartest decisions you can make for your progress and recovery.

Rethinking the "No Skipping" Mentality

The notion that you should never skip reps or sets is, frankly, a bit overrated. More often than not, pushing through every single rep or set, regardless of how you feel, leads to overreaching—essentially going beyond what your body can reasonably handle. This can compromise your recovery and stall your progress.

Consider this: many workout programs are created based on general guidelines or arbitrary numbers someone wrote down. While these programs serve as useful roadmaps, they shouldn’t be followed blindly. The key is to use them as a direction rather than a strict rulebook.

Flex Sets and How to Use Them

Imagine planning to go to the beach on a Friday, but when the day arrives, there are thunderstorms. Would you still go? Of course not—you'd be an idiot to still go. You need to flex or change the plan. The same logic applies to your workouts. If you know that pushing through the last rep or set will cost you in terms of recovery or increase your risk of injury, it’s wise to skip it. And it's not indicative or your character or work ethic, it's being smart. A Flex Set is simply a change in the original plan. Sometimes to do less but also sometimes to do more. I promote finding wins and going off plan if it makes sense and you know you can grab a PR. Or if you're feeling good why not add extra sets??

That doesn't mean to use that excuse to get out of work or make workouts easier, it simply means when you know you're done then you're done. Whether it's just 1 rep in a set, one set or sometimes even an entire exercise, sometimes you're just better off skipping it.

I've got an athlete that would follow my programming for her to a fault. Even if that meant it would take here two and a half hours, that's what she would do literally. Finally I had to give here more guidance, save her from herself and eventually I gave her a time limit. If she wasn't done in 90 minutes she had to stop. Think about it like this, you have a flat tire and you continue to drive on it. You're making the situation worse. It's both more dangerous and probably more expensive to keep driving to where you were supposed to go.

Balancing Discipline and Flexibility in Your Program

It’s important not to abuse this flexibility as a way to slack off. Skipping multiple sets because of minor inconveniences or lack of motivation is counterproductive. Instead, use this approach judiciously—skip reps or sets only when it truly benefits your long-term progress and health.

Training programs are designed to guide you, but they’re not the bible. They are meant to be molded and adjusted. I like to think of the programs I write are in pencil, not pen. Your job is to interpret the program through the lens of your own experience, energy levels, and recovery capacity. And if a program is truly too much, that's feedback I need as a coach to make those adjustments which is why I give my personal phone number literally to everyone who trains with me. So you will have that option to work together to refine your training to fit your exact needs. This mindset fosters sustainable progress and prevents burnout.

I like to use visuals so think of this. It's Sunday night and I'm writing programs. Sometimes I write programs up to 12 weeks long at a time. Do you think I know EXACTLY what you will need to do 10 and a half weeks from now? And if I did what are the chances something between now and then comes up and things need to change? This is the very reason I use a TON of coaching notes and instructions in all of my programming. I am always proactively giving advice based on what I know may or may not arise. Those on my programming will tell you, I am always over communicating and offering insights and helping guide decision making. It's actually my favorite part about programming, trying to make it come to life with the words I put on them.

Taking Ownership of Your Training

Ultimately, the best training approach is one where you take accountability for your own performance. I preach this a lot in my programs. Look for the opportunities, find the wins go off plan if it makes sense. That includes adding reps and sets, but also taking them out if needed. Rather than being slavishly tied to numbers or rigid rules, understand the purpose behind each set and rep. Know when to push hard and when to hold back.

This balance will help you avoid overtraining and injury, making your training more effective and enjoyable. Remember, the goal isn’t just to complete a program—it’s to improve your strength, fitness, and overall well-being in a sustainable way. And know this, you're not going to accomplish all your goals in a single workout. You need to string together a large amount of consistency and high quality work and over time, you will accomplish your goals. Keep the long term in mind, don't have tunnel vision.

Key Takeaways

• Don’t feel obligated to complete every rep and set if it compromises your recovery or performance.

• Use your workout program as a flexible guide, not a strict rulebook.

• Listen to your body and be honest about when to push and when to rest.

• Skipping reps or sets isn’t always an excuse—it can be a smart and strategic decision for long-term progress.

• Take ownership of your training by balancing discipline with flexibility.

By adopting this practical mindset, you can train smarter, not just harder, and ultimately achieve better results without unnecessary setbacks.

All of my programs are heavily littered with coaching notes, education, cues, tips and tricks and a lot of times substitutions. We've all been in a crowded gym, can't access what you need and could benefit from options. That's why I put so much into the programs I create. Shop my programs below or schedule a call with me and let's chat about creating a customized program. Lift the weights!

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