How many reps should I be doing?

Weight training is a cornerstone of fitness, but how you approach it can drastically influence your results. One key variable to consider is the number of repetitions, or “rep range,” you perform in each set. Whether your goal is to build strength, muscle size, or endurance, understanding how rep ranges affect your body is critical. Let’s explore the benefits of low, moderate, and high rep ranges to help you optimize your training.

Low Rep Range (1-5 Reps): Building Maximum Strength

Training in the low rep range with heavy weights primarily targets your nervous system. This approach focuses on improving maximum strength and power, making it ideal for anyone aiming to lift heavier over time. You’ll find we do this fairly often in CrossFit.

Benefits:

• Increased Strength: Low reps with heavy weights enhance neural efficiency, allowing your muscles to recruit more fibers.
• Bone Density: The high load stimulates bone remodelling, increasing density and reducing the risk of osteoporosis. Bone density is especially key for aging females.
• Efficiency: Shorter sets mean fewer reps, saving time while still delivering results.

Best Practices:

• Ensure proper form to avoid injury, as heavy loads can strain joints and connective tissues. I can’t stress this enough. Always pick quality of the movement over load first and foremost.
• Incorporate sufficient rest periods (2-5 minutes) between sets to allow for full recovery. We usually keep the rest period 2-3 minutes but resting more between sets is key for more advanced level lifters.

Moderate Rep Range (6-12 Reps): Maximizing Muscle Growth

Often referred to as the “hypertrophy range,” moderate reps with moderate weights are perfect for building muscle size. This range combines mechanical tension and metabolic stress—two critical factors for muscle growth.

Benefits:

• Muscle Hypertrophy: This rep range optimally stimulates muscle fibers, encouraging growth.
• Time Under Tension: More reps extend the time your muscles are under load, which contributes to muscular development.
• Versatility: Balances strength and endurance, making it suitable for most fitness goals.

Best Practices:

• Focus on controlled movements to maximize muscle engagement.
• Rest 30-90 seconds between sets to maintain intensity while allowing partial recovery. This also has the added benefit of somewhat raising your heart rate for the duration of your workout.

High Rep Range (13+ Reps): Building Muscular Endurance

High-rep training with lighter weights targets muscular endurance and cardiovascular conditioning. While it may not be ideal for maximum strength or size, it’s excellent for functional fitness and overall stamina.

Benefits:

• Endurance: Improves your muscles’ ability to perform repeated contractions over time.
• Calorie Burn: Higher reps can elevate your heart rate, contributing to calorie expenditure and fat loss.
• Joint Health: Lighter loads reduce strain, making this approach safer for beginners or those recovering from injury.

Best Practices:

• Maintain good form even as fatigue sets in. Once again we should be managing loads that allow for proper technique
• Rest for 15-60 seconds between sets to keep the intensity up.

Combining Rep Ranges for Optimal Results

Each rep range offers unique benefits, and a well-rounded training program often incorporates all three. For example:

• Use low reps for compound lifts like squats, deadlifts, and bench presses to build strength.
• Incorporate moderate reps in accessory exercises like lunges or bicep curls to promote hypertrophy.
• Add high-rep sets during finisher exercises or circuit training to improve endurance and burn calories.

Key Takeaways

1. Low Rep Range (1-5): Best for building strength and power.
2. Moderate Rep Range (6-12): Ideal for muscle growth.
3. High Rep Range (13+): Focuses on endurance and calorie burning.

Understanding and utilizing different rep ranges can elevate your training and help you achieve a balanced, strong, and functional physique. Generally for health and longevity you want to vary your training so that you get some exposure to all three of these different categories. By tailoring your approach to your goals, you’ll unlock the full potential of weight training—one rep at a time. Want to chat more? Reach out here