Netball score counter · Free · No sign-up
Netball Score Counter
A netball score counter adds each team’s goals by quarter. This one also says whose centre pass is next: it alternates whoever scores, runs on through the breaks, and turns on whether the centre after a goal on the whistle was taken. Super Shot leagues get a two-point key.
Free, no sign-up, and nothing leaves this browser.
Team A 0–0 Team B, Quarter 1
First centre pass of Q1: Team A
Centre passes alternate between the teams all match, whoever scores.
Odds and evens: Team A on evens, Team B on odds
A goal was the last thing in Q1. Was the centre pass after it taken before the whistle?
| Team | Q1 | Q2 | Q3 | Q4 | T |
|---|---|---|---|---|---|
| Team A | 0 | — | — | — | 0 |
| Team B | 0 | — | — | — | 0 |
Set First centre pass to the team that won it at the toss, then tap Goal for every goal. The counter keeps the centre pass for you and marks the team that takes the next one. At the end of a quarter, End asks whether the centre after a last-second goal was taken, because that decides who starts the next quarter. If the wrong team took a centre, tap Swap centre pass and the record carries on from the centre actually taken. In a Super Shot league, tap Final 5 minutes when the zone comes on. Ctrl+Z undoes.
This keeps the score and the centre pass; it does not umpire the match. It applies the centre pass and extra-time rules of the World Netball Rules of Netball (2024 edition, Rules 2 and 8) and the Super Shot and drawn-match rules of the 2026 Suncorp Super Netball Rules of the Game (4.4 and 7.6). It has no clock, does not decide whether a shot was from the Super Shot zone, keeps no shooting statistics, substitutions or time-outs, and is not an official score sheet.
The goals are the easy part. The thing scorers get asked is whose centre pass it is, especially after an intercept goal and at the start of a quarter, and that has a right answer every time.
In netball, a goal is scored when the Goal Shooter or Goal Attack puts the ball through the ring from inside the goal circle, and it is worth 1 point. After each goal, and at the start of each quarter, play restarts with a centre pass, taken by the two teams alternately. Some professional leagues add a two-point Super Shot.
- No sign-up
- No ads
- Counts never leave your browser
- Works offline
- Unlimited counters
Key facts
| Detail | Answer |
|---|---|
| Price | Free, no sign-up, no ads |
| Scoring | A Goal key per team, and a box score by quarter |
| Centre pass | Kept for you: alternating, through every break, from the toss |
| End of a quarter | Asks whether the centre after a last-second goal was taken |
| Wrong team took it | Swap centre pass; the record carries on from the centre taken |
| Odds and evens | Shown for each quarter, counted in goals |
| Super Shot | 2-point key for the final 5 minutes: Super Netball, NSL, ANZ, Singapore |
| Extra time | World Netball (to two goals clear) or Super Netball (draw, or 3 clear in finals) |
| Undo | Every goal, quarter, swap and setting |
| Where data goes | Nowhere. Local storage in this browser only |
| Official record | No. No clock, no shooting stats; it keeps score and the centre pass |
How to keep score in netball with the counter
Set it up from the toss, then tap a goal at a time.
Choose the rules
World Netball Rules for almost every match, or a Super Shot league. The rules decide what a goal is worth and how a draw is settled, so changing them starts a new match.
Set the first centre pass
Whichever team won it at the toss. Every centre after it alternates from there.
Decide what a draw means
Under World Netball Rules extra time is played only if the organiser said so before the match; leave it on Draw stands otherwise.
Tap every goal
Goal for the team that scored. The marked team and the line under the score show who takes the next centre pass.
End each quarter
End Q1 and so on. If a goal was the last thing, say whether the centre after it was taken before the whistle; the next quarter then starts with the right team.
In a Super Shot league, switch the zone on
Tap Final 5 minutes when the signal goes; the Super Shot +2 keys then work until the quarter ends.
Where a netball score counter gets used
Any match without an electronic scoreboard, and any bench that wants a second check on the centre pass.
Club and junior matches
The parent or player on the bench keeping the score and calling the centre pass when an umpire asks.
School netball
Short quarters, a teacher umpiring, and nobody sure who starts the third quarter: the counter knows.
Second scorer
An independent running score and centre pass beside the official sheet, as the bench officials manual has Scorer 2 keep.
Social and mixed leagues
Just the goals and the centre, with a box score by quarter at the end.
Watching Super Netball or the NSL
Follow the Super Shot window and the two-point goals, and see why odds and evens stops working.
Learning to score
New scorers can check the centre pass, odds and evens and the end-of-quarter rule against a match in progress.
Whose centre pass is it? Alternation, the quarter break and odds and evens
A netball match starts each quarter, and restarts after every goal, with a centre pass, and World Netball Rule 8.1 says it “is taken alternately by the Centre of each team”. Alternately means just that: it goes to neither the team that scored nor the team scored against, but to whichever team did not take the last one. The most common short answer in search, checked on 2026-10-11, is that the team that conceded takes it. That is right most of the time, because most goals come from a team’s own centre pass, and wrong exactly when a team scores from the other side’s centre.
| What happened | Score | Next centre pass | “Team that conceded” says |
|---|---|---|---|
| Start of Q1: Team A’s centre (won at the toss) | 0–0 | — | — |
| Team A score from it | 1–0 | Team B | Team B |
| Team B score from their centre | 1–1 | Team A | Team A |
| Team B intercept Team A’s centre and score | 1–2 | Team B | Team A (wrong) |
| Team A intercept Team B’s centre and score | 2–2 | Team A | Team B (wrong) |
The break does not reset it
The alternation runs through the whole match. There is no fresh toss at quarter time, and Rule 2.7 says the first centre pass in each half of extra time “is taken by the team entitled to the next centre pass”. So the team that starts a quarter is whichever team is owed the next centre, and that turns on one detail a scorer has to watch: whether the centre pass after the last goal was taken before the whistle. Netball Australia’s Bench Officials Manual works through all three cases (section 8), and scorers sum it up as “if in play, change the way”:
| The last thing before the whistle | Next quarter starts with | Why |
|---|---|---|
| Team M take a centre pass; no shot at goal follows | Team N | M took the last centre, so the next is N’s |
| Team M take a centre pass; shots are missed, no goal | Team N | The same: the centre was taken |
| A goal from Team N’s centre; time ends before the next centre is taken | Team M | M are owed the centre after the goal, and take it to start the quarter |
Rule 8.7 settles the half-way case: a centre pass whistled just before the end of a period is ruled not taken while the ball is still in the Centre’s hands, or if an opponent knocks it out of them. Then the same team takes it again to start the next period. The manual’s advice for scorers in Australia is to wait for the umpire’s whistle before writing a centre pass down, for this reason.
That is the question the counter asks. When a goal is the last thing in a quarter, End asks whether the centre after it was taken before the whistle, and starts the next quarter with the right team either way. When the last thing was a centre pass, it asks nothing.
When the wrong team takes it
Rule 8.5 has the umpires point the direction of every centre pass and the scorers correct them before it is taken. After that it stands: “once taken it cannot be corrected”, and scorers “continue in the pattern that the Umpires have indicated”, circling the pass where it went wrong (the same manual, p. 12). Swap centre pass does the same: the record follows the centre actually taken, and the alternation carries on from there.
Odds and evens, and why a Super Shot breaks it
Club scorers often skip the centre-pass column and use odds and evens: the team with the first centre of a quarter is marked evens, and after any goal the two scores are added; an even total means the evens team takes the centre. It works because every goal is followed by exactly one centre pass. It has to be re-marked at every break, by the rule above, and the counter shows the current marking under the score.
It also counts goals, not points. A Super Shot is one goal worth two points, followed by one centre pass, so in a Super Shot league adding the points gives the wrong team. Say Team A, on evens, lead 10–9 in the first quarter with one Super Shot among their goals:
| Counting | Team A | Team B | Total | Next centre pass |
|---|---|---|---|---|
| Goals | 9 (8 goals and 1 Super Shot) | 9 | 18, even | Team A (right) |
| Points | 10 | 9 | 19, odd | Team B (wrong) |
The counter keeps goals and Super Shots apart for each team, so its centre pass and its odds and evens line are both counted in goals.
The Super Shot: which leagues use it, the zone and the final five minutes
The Super Shot is a two-point goal for a shot from the outer part of the goal circle, switched on for the last five minutes of each quarter. Super Netball in Australia brought it in in 2020, and Netball Australia said at the time it was for that league only, not for grassroots or international netball. The World Netball Rules have no two-point goal: in an ordinary match every goal is one point. Several leagues have since taken it up:
| Competition | Since | When it is on | Zone | Extra time |
|---|---|---|---|---|
| Suncorp Super Netball (Australia) | 2020 | Final 5 minutes of each 15-minute quarter | 3 m to 4.9 m from the post, 1.9 m wide | On for all of it, and on into finals’ extended extra time |
| Netball Super League (UK) | 2025 | Final 5 minutes of each quarter | A marked Super Shot area in the goal circle | Check the league’s regulations |
| ANZ Premiership (New Zealand) | 2025 | Final 5 minutes of each quarter | From 3.5 m from the post, as in Fast5 | Check the league’s regulations |
| Deloitte Netball Super League (Singapore) | 2026 | Final 5 minutes of each quarter | A designated zone | Check the league’s regulations |
| World Netball Rules (everything else) | — | Never | — | Every goal is 1 point |
Sources: Super Netball’s 2026 Rules of the Game, Rule 7.6; the Netball Super League’s announcement of the two-goal Super Shot (6 December 2024); Netball New Zealand’s 2025 ANZ Premiership changes, as reported by Kiwi Kids News on 10 March 2025; Netball Singapore’s announcement for the 2026 season. Fast5, the short format, is a different system again, with goals worth 1, 2 or 3 by where they are shot from, and the counter does not model it.
What the Super Netball rules say, point by point
- Where the shooter stands. The Goal Shooter or Goal Attack “must have contact with the ground in the Super Shot scoring zone” while catching and holding the ball, and none outside it (7.6.4). Leaning on the ball outside the zone is allowed, touching the ground outside it is not.
- The signal. The zone comes on with an audible and visual signal. A shot already in the air when it sounds, from the zone, scores 2 if it goes in (7.6.2).
- Extra time. The zone stays on for all of extra time, including the extended extra time played in finals (7.6.3).
- Getting the value right. The umpire signals 2 with both hands above the head and says “two”. If the value looks miscommunicated, an umpire holds time at the next centre pass to check it and the score bench amends it; otherwise the controlling umpire’s call stands, with no right of appeal (7.6.5, 7.6.9, 7.6.10).
The counter has no clock, so Final 5 minutes: Super Shot on switches the zone on for the quarter when the signal goes, and the Super Shot keys work from then until the end of the quarter. Under the Super Netball settings the zone is on by itself for all of extra time.
How long a netball match is: quarters, breaks and extra time by rulebook
A senior netball match is four quarters of 15 minutes. The breaks between them are where sources disagree, because the rules changed. Wikipedia’s Rules of netball article, read on 2026-10-11, still gives three-minute breaks and a five-minute half-time. The 2024 World Netball Rules give four minutes between quarters and twelve at half-time, or eight if the organiser and both teams agree (Rule 2.1).
| Rules | Quarters | Quarter breaks | Half-time | If level at full time | Still level after extra time |
|---|---|---|---|---|---|
| World Netball Rules (2024) | 4 × 15 min | 4 min | 12 min (or 8) | Only if the organiser said so before the match: a 4-minute break, then two halves of up to 7 minutes with 1 minute between | Play goes on until one team leads by two goals |
| Super Netball season (2026) | 4 × 15 min | 5 min | 15 min | A 90-second break, then two 5-minute halves with 90 seconds between | A draw, 2 points each |
| Super Netball finals (2026) | 4 × 15 min | 5 min | 15 min | As the season | Extended extra time, no break, until a 3-point separation |
| Super Netball Reserves (2026) | 4 × 15 min | 4 min | 8 min | Home and away: no extra time, points shared | Finals weekend has its own rule (4.4B) |
Junior and social competitions often play shorter quarters set by the local organiser, such as 8 or 9 minutes; the centre pass and scoring rules do not change with them. Time is held for injuries and stoppages, so under World Netball Rules a match with its breaks takes at least 80 minutes.
Extra time, and the centre pass in it
- Who starts each half. “The team entitled to the next centre pass” (World Netball Rule 2.7); in Super Netball “the centre pass will follow on” (4.4.1c). Neither tosses again.
- Play to a margin has no break. When extra time ends level under World Netball Rules, a signal goes up at the bench and play simply continues until one team is two goals ahead (2.8). Super Netball finals do the same to a 3-point separation, with no time on the clock. The counter’s End key turns into “Playing on” and the match ends itself at the margin.
- Two goals or three points. World Netball says goals and Super Netball says points. With the Super Shot on in extra time, one Super Shot plus one goal is a three-point separation.
Online counter vs a clicker, an app, paper and a spreadsheet
Every counting method trades something away. This is what each one actually costs you.
| Feature | This online counter | Handheld clicker | Counter phone app | Pen and paper | Spreadsheet |
|---|---|---|---|---|---|
| Cost | Free | $5–$15 | Free with ads, or paid | Cost of paper | Subscription |
| Anything to install | No | Buy the device | App store download | No | Yes, or a web login |
| Several counts at once | Unlimited | One per device | Usually limited | Yes, messy | Yes |
| Fix a miscount | Undo and redo | Start over | Sometimes | Cross it out | Edit the cell |
| Counts by more than one | Any step size | One at a time | Sometimes | Manual maths | Yes |
| Below zero | Yes | No | Rarely | Yes | Yes |
| Keeps the count if you close it | Saves automatically | Until you reset the dial | Yes | If you keep the paper | Yes |
| Works with no signal | Yes, after first load | Yes | Yes | Yes | Often not |
| Keyboard and shortcuts | Full | None | None | None | Partial |
| Sends your data anywhere | Never | Never | Often, for accounts and ads | Never | Yes, to the cloud |
Other counter types
The same counter, set up and explained for a specific job. Your counters are shared across all of them.
Everyday6
The general-purpose counters: one number, many numbers, or counting on a timer.
Online counter
The all-purpose counter. Any step size, any number of counters, negative values allowed.
Open online counter →Tally counter
Tally marks in groups of five for surveys, stock takes and wildlife counts.
Open tally counter →Click counter
A browser clicker that replaces the handheld thumb counter for door headcounts.
Open click counter →Multi counter
Run as many counters as you like at once, side by side in a grid.
Open multi counter →Auto counter
Counts on its own from every 0.1 seconds to once an hour, and stops at your limit.
Open auto counter →Yes/No counter
Two options, a live percentage, and the sample size and caveats the percentage needs.
Open yes/no counter →
Sport & scores29
Scoreboards that know the rules of their game, not just two numbers that go up.
Score counter
A scoreboard for cards, darts and board games. One counter per player, negatives allowed.
Open score counter →Pitch counter
Count pitches, then get the rest days owed and the next eligible date.
Open pitch counter →Golf scorecard
Strokes per hole with the course handicap allocated by stroke index, net and Stableford.
Open golf scorecard →Badminton score counter
Rally scoring with the service court and doubles positions, for 3x21 and the 2027 3x15 system.
Open badminton score counter →Pickleball score counter
The 0-0-2 call with the right server and side, in side-out or 2026 rally scoring.
Open pickleball score counter →Squash score counter
Point-a-rally to 11 with the server, the service box, hand out and lets.
Open squash score counter →Penalty shootout counter
Five kicks each that stop the moment a team cannot catch up, then sudden death.
Open penalty shootout counter →Basketball score counter
Points by period with team fouls and the bonus as FIBA, NBA, NCAA or high school count them.
Open basketball score counter →Baseball score counter
Balls, strikes, outs and the line score, with foul bunts, dropped third strikes and walk-offs.
Open baseball score counter →Cricket score counter
Runs, wickets and overs by legal balls, with wides, no-balls, free hits and the chase.
Open cricket score counter →American football score counter
Touchdowns and the try at each level, with NFL, college and high school overtime rules.
Open american football score counter →Boxing score counter
Three judges' 10-point must cards and the verdict they give, split and majority draws included.
Open boxing score counter →Hockey score counter
Ice hockey goals and shots by period, with each league's overtime, shootout and standings points.
Open hockey score counter →Pool score counter
Straight pool with the breaking foul and three-foul penalties, and 8-ball, 9-ball and 10-ball races.
Open pool score counter →Rugby score counter
Union, sevens and league points, conversions tied to tries, golden point and bonus points.
Open rugby score counter →Soccer score counter
Goals by minute, five subs in three windows, second yellows, extra time and aggregate.
Open soccer score counter →Table tennis score counter
Games to 11 with the server named, doubles order, the swap at 5 and the expedite system.
Open table tennis score counter →Tennis score counter
Love to game with the server's court, every change of ends, tie-breaks and doubles order.
Open tennis score counter →Padel score counter
The 2026 Star Point, golden point or advantage, who serves and receives, and every change of sides.
Open padel score counter →Volleyball score counter
Rally scoring with the six-position rotation, the next server, time-outs, subs and beach mode.
Open volleyball score counter →Americano padel score counter
Rotating partners for 4 to 16 players, matches to a points total, and every player's running total.
Open americano padel score counter →Field hockey score counter
Goals by minute, a clock that stops, card timers in playing time, the 2026 card rules and shoot-outs.
Open field hockey score counter →Free throw counter
Make or miss, the percentage with its likely range, runs of makes, sets and make-50 goals.
Open free throw counter →Futsal score counter
Accumulated fouls per half with the 10 m kick, timeouts, a stopped clock and the red card timer.
Open futsal score counter →Handball score counter
2-minute suspensions a goal does not end, the third a red card, three warnings and team time-outs.
Open handball score counter →Judo score counter
The 2026 IJF rules: yuko back, a hold timer that scores itself, shido that never decide, golden score.
Open judo score counter →Kabaddi score counter
Players on court kept for you: revival in order, all outs, the bonus line, super tackle, do-or-die.
Open kabaddi score counter →Karate score counter
WKF kumite 2026: senshu kept for you and lost in the last 15 s, the 8-point lead, chui to hansoku.
Open karate score counter →Lacrosse score counter
Penalty timers that know which one a goal releases, by code: high school, NCAA, PLL, box and sixes.
Open lacrosse score counter →
Fitness & health6
Reps, laps, breaths and daily habits, where the count is part of the activity.
Lap counter
Count pool lengths, track laps and treadmill intervals without losing your place.
Open lap counter →Rep counter
Track reps and sets during a lifting session, with a step size for supersets.
Open rep counter →Click speed test
Measure your clicks per second over 1 to 60 seconds, with your personal best kept on-device.
Open click speed test →Habit counter
Count toward a daily target and keep the streak, with a day boundary you choose.
Open habit counter →Breath counter
Count breaths one to ten for meditation, with lost count recorded, or time breaths per minute.
Open breath counter →Craving tracker
Time each urge, rate it 1 to 10, and log whether you rode it out or acted on it.
Open craving tracker →
Work & field5
Counting that produces a record someone else relies on: stock, occupancy, lab work.
Differential counter
Six keys for a manual white cell differential, with an auto-stop and live percentages.
Open differential counter →People counter
In and out at a door, with live occupancy against a capacity and a fix for drift.
Open people counter →Bird counter
A row per species recording the high count, so a circling flock is not counted twice.
Open bird counter →Inventory counter
A count sheet holding the book quantity beside the counted one, with the variance per line.
Open inventory counter →Knitting counter
Rows, pattern repeats and a shaping schedule that names the increase rows and then ends.
Open knitting counter →
Faith4
Counts with their own rules about when a day turns over and what completes a set.
Tasbeeh counter
A digital dhikr counter that stops at 33, 99 or 100 and keeps each dhikr separate.
Open tasbeeh counter →Omer counter
The 49 days of Sefirat HaOmer, in days and weeks, with the blessing state tracked.
Open omer counter →Mala counter
108 beads to a round, credited as 100 or 108, with dorje and bell counter strings and a bell.
Open mala counter →Rosary counter
Prayer by prayer through the decades, with the day's mysteries by the 2002 or the older schedule.
Open rosary counter →
Frequently asked questions
Who takes the centre pass after a goal in netball?
The team that did not take the last centre pass. Centre passes alternate between the two teams all match, whoever scores (World Netball Rule 8.1). Usually that is the team that has just conceded, because most goals come from a team’s own centre. But if a team intercepts the other side’s centre and scores, they take the next centre pass as well.
Does the team that conceded take the centre pass?
Not always. The centre pass alternates, so the team that conceded takes it only when the goal came from the scoring team’s own centre. When a team scores from the opposition’s centre pass, the next centre goes back to the scoring team, because it is their turn. Keeping a centre-pass record, or using this counter, avoids the mistake.
Who takes the centre pass at the start of a quarter?
The team entitled to the next centre pass; there is no new toss. If a centre was taken after the last goal before the whistle, the other team starts the next quarter. If a goal was scored and time ran out before the next centre, the team owed that centre starts the quarter. Scorers remember it as “if in play, change the way”.
What is odds and evens in netball scoring?
A scorer’s shortcut for the centre pass. The team with the first centre of a quarter is marked evens and the other odds; after each goal you add the two scores, and an even total means the evens team takes the centre. It has to be re-marked at every break, and it counts goals, not points, so in a Super Shot league add goals or it gives the wrong team.
What is the Super Shot in netball?
A goal worth two points instead of one, scored from the outer part of the goal circle during the final five minutes of each quarter. In Super Netball the zone runs from 3 m to 4.9 m from the post, the shooter must have contact with the ground only inside it, and it stays on for all of extra time. Ordinary netball under World Netball Rules has no Super Shot.
Which netball leagues use the Super Shot?
Suncorp Super Netball in Australia since 2020, the Netball Super League in the UK and the ANZ Premiership in New Zealand since 2025, and Netball Singapore’s Deloitte Netball Super League since 2026, all in the final five minutes of each quarter. The ANZ Premiership’s zone starts at 3.5 m rather than 3 m. International and club netball do not use it.
How long is a netball game?
Four quarters of 15 minutes, 60 minutes of playing time. Under the 2024 World Netball Rules there are four-minute breaks between quarters and a twelve-minute half-time, or eight by agreement. Super Netball uses five minutes and fifteen. Time is held for injuries, so with its breaks a senior match takes at least 80 minutes. Junior and social games often have shorter quarters.
What happens if a netball game is a draw?
Usually the draw stands. Extra time is played only if the organiser announced it before the match: two halves of up to seven minutes, and if still level, play continues until one team leads by two goals. Super Netball plays two five-minute halves; a level regular-season match is then a draw, and finals carry on to a three-point separation.
What happens if the wrong team takes the centre pass?
Scorers must warn the umpires before the pass is taken. Once it has been taken it stands, and the alternation continues from the centre actually taken; the scorer circles it on the sheet and tells the umpires at the break. In the counter, tap Swap centre pass and the record carries on from there, odds and evens included.
Is this an official netball score sheet?
No. It is a score counter for club, school and social netball and for following a match. It keeps goals by quarter, Super Shots and the centre pass in this browser and sends nothing anywhere. It has no clock, keeps no shooting statistics or substitutions, does not judge whether a shot was from the Super Shot zone, and does not replace the official scorers.
Counting guides
Longer answers to the questions behind the counting.
- Swimming
How to count laps while swimming
Why swimmers lose count at length 14, and five methods that actually hold up.
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Tally marks explained
Groups of five, the five-bar gate, and why the convention has survived for centuries.
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- Reference
Types of counters explained
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- Build it
How to make a counter
Twenty lines gets you counting. Here is what to add after that, and why.
- Baseball
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Little League requires an official recorder at every game. Almost nobody explains the job.
- Dhikr
One tasbeeh is equal to how many?
The same phrase means a count of a hundred, a bead loop, a single dhikr, or the set after salah. Which one is meant, and when.
- Haematology
How to do a manual differential count
Why the pattern matters, how many cells is enough, and the imprecision built into the method itself.
- Birding
How to count a flock of birds
Blocks, tens, and why the number to report is the most seen at one time.
- Knitting
How to read knitting shaping instructions
Every 4th row, alt rows, at each end, AT THE SAME TIME — translated, with the rows they land on.
- Golf
Stableford points and net scores
Stroke index, strokes received, net score, points — in the order you actually need them.
- Surveys
How many people do you need to survey?
Why 385 answers a city and 45 answers a club, and the margin each sample size buys.
- Rules
Futsal rule changes 2025-26
Penalty-kick fouls stop counting, the dropped ball follows possession, and the 8-second rule is not futsal's.
- Rules
Handball timekeeper and scorekeeper
The clock, the suspension cards, the green card, the whistle that stops play, and the three attacks after an injury.
- Rules
Hockey rule changes from 1 November 2026
No second green or yellow, coaches' cards that cost a player, and what is not new since March.
- Rules
Netball scorer and timekeeper
Goals and missed shots, the centre pass column, holding time, the 30-second injury rule and the suspension clock.
- Training
Reps and sets explained
What 10 reps and 3x10 mean, where 3 sets of 10 came from, and what the 2026 ACSM review changed.