Based on Your Fitness Targets, Determine the Correct Number of Repetitions
When lifting weights, there's a common belief about the number of times it should be done to achieve certain results. This includes building strength, muscle size, endurance, or toning. However, the evidence suggests that much of this conventional wisdom is not entirely accurate.
To begin with, let's clarify what reps and sets are. If you complete eight bicep curls with a dumbbell before putting it down, you have just performed one set of eight reps. Rep is short for "repetition." Usually, a workout will include several sets of each exercise, each separated by a rest period or another exercise. Some typical schemes include three sets of ten, four sets of eight to twelve, or five sets of five. These are often written as [sets] x [reps]. So, 5 x 5 would be five sets of five reps each, while 3 x 10 would be three sets of ten.
There are numerous factors that might be considered when determining the number of reps you should do. Many individuals aim to adhere to the "rep range" that's said to align with their objectives.
Traditional rep ranges:
You'll hear conflicting advice from various trainers, influencers, and online resources. While the specific numbers may vary, the consensus is generally as follows:
- Rep ranges of one to five are meant for strength.
- Medium rep ranges like six to twelve are geared towards building muscle size.
- If you're a woman, you might be told that eight to twelve, or perhaps ten to fifteen, will help you achieve a toned appearance while preventing muscle growth.
- A rep range of fifteen or more is generally associated with muscular endurance.
The inconsistency in these guidelines raises some doubts. If 10 reps promote muscle building and toning simultaneously, then which is it? This implies that the number of reps isn't the determining factor in the outcome.
It's also inaccurate to think that strength and muscle growth are completely different. As powerlifter and coach Greg Nuckols points out, strength training and muscle growth are not entirely distinct from each other.
So, let's discuss some practical guidance for selecting the appropriate rep ranges:
Strength and muscle size: not always separate
If you're a beginner or an intermediate gym-goer, you likely spend a lot of time determining the ideal routine to reach your goals. Nevertheless, it's essential to keep in mind that optimal is optional. Priority should be placed on understanding the overall picture, not on achieving minute details.
For most beginners and intermediates, strength and muscle growth are achievable through a variety of rep ranges. You can boost your strength by lifting in the "strength" range, yet still build muscle. Similarly, you can achieve your desired muscle size by lifting in the "size" range, even though building strength might also occur.
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Nuckols' detailed analysis concludes that lower rep ranges (like one to five) have a bias towards strength, and higher rep ranges (15+) favor muscular endurance. However, for developing muscular size, almost any rep range is effective.
Nuckols recommends incorporating different rep ranges in your training if you want larger or more defined muscles. This advice aligns with the general consensus among skilled trainers.
When to use low reps (1-5)
This is traditionally considered the strength range, and it's true that it's good for focusing on strength. Here, "strength" refers to the ability to lift greater weight, even if only once.
For strength
If you wish to impress your friends with your bench press prowess or participate in weightlifting competitions, or simply achieve your first pull-up, prioritizing strength is crucial. Don't forget that a wide range of exercise types and purposes favor different rep ranges.
To achieve strength, you'll need to practice with heavy loads. A weight that you can lift ten times continuously is not significantly challenging for your body, so it won't teach you everything required for a heavy lift. As a result, you'll have to engage in low-repetition workouts (at least occasionally) if your primary objective is to improve strength.
Technique and Focus
Low repetitions also enable you to concentrate better and avoid fatigue. You might get tired or sloppy by the tenth repetition of a set, but this is unlikely to happen in a set of three. Olympic weightlifters tend to perform tricky competition lifts in a set of one to three repetitions.
Novices learning a new exercise, such as squats or barbell presses, may also benefit from working in this range. Perform a few repetitions, then take a break before attempting more to maintain freshness.
Size
Low-rep sets still promote muscle growth, even though they are not the traditional rep range for muscle production, as they help you become stronger. The stronger you are, the heavier the weights you can handle, which allows you to handle even heavier weights during your moderate- and high-rep sets.
Resistance training for growth
Moderate resistance training has many advantages. It helps build both strength and muscle mass, making it a popular option for many people.
Strength-focused athletes also make use of this range, often transitioning from high repetitions (of a different exercise) into sets of ten to strengthen specific muscles. After performing three repetitions of squats, you could follow up with sets of ten reps on alternative exercises like lunges, leg extensions, or leg press machines.
For beginners and general fitness
For those learning a new exercise, moderate repetitions are a great place to start once you feel comfortable with it. Performing ten repetitions of the same exercise offers plenty of practice while not requiring an excessive weight that you may still struggle to handle.
For improved appearance
There is no specific rep range for "toning". Instead, any resistance training that promotes muscle growth can help you achieve the appearance you desire.
It's worth noting that the term "toned" is subjective. To some, it means you have a visible definition of muscle shapes, while to others it could mean a lean and fit appearance. Nutrition, length of training, and mental attitude play a role in your body's appearance.
Muscular endurance
The higher repetition range (15 and up) is typically associated with usable muscular endurance. However, this is a misconception. While it may help you perform more repetitions, it is not effective for building strength or muscle size.
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Muscular endurance alongside lower rep ranges
If your goal is to develop muscular endurance, it's advisable to supplement your training with lower repetition ranges. The stronger you are, the easier each repetition will be, allowing you to maintain endurance for a longer period.
Recent studies show that lower repetition ranges (three to five and six to eight) may be more effective at promoting muscular endurance than consistently performing high reps.
By default, if you only have light weights available
To adequately handle heavy or moderate weights, you'll need suitable equipment. If you're restricted to what you have, it may be necessary to rely on higher repetitions.
It's important to note while using lighter weights for high reps may improve endurance, it doesn't necessarily build significant strength or muscle mass. However, it's still valuable for skill conditioning and mental resilience in reaching your goal.
Luckily, studies have shown that muscles can still grow if you work out with lighter weights and more repetitions as long as you push yourself to the limit in each set. For instance, if it takes 20 or 25 reps to exhaust your arms when doing bench press with a pair of light dumbbells, that's still an effective workout.
However, if you can do more than 30 reps, you're starting to move away from strength training and venturing into cardio territory. In this case, you should either choose more challenging exercises or find heavier dumbbells.
The key takeaway: different rep ranges benefit you
In the end, you don't have to stick to just one range of repetitions for all your workouts. Strength and bodybuilding pros don't only practice in the strength and size ranges, respectively. The man in your neighborhood who can do 25 pull-ups at the local park probably doesn't perform 25 repetitions of every exercise in his routine.
Thus, when you go to the gym, you'll likely want to do some exercises with fewer reps for a strength-focused workout, moderate reps for most other workouts, and high reps occasionally for variety or due to using lighter equipment.
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When deciding on the number of repetitions for your workout, consider the traditional rep ranges recommended for specific fitness goals. For instance, if you aim to build strength, a range of one to five repetitions may be suitable. However, if you're looking to build muscle size, you might want to consider medium rep ranges, such as six to twelve repetitions.
When discussing low repetition sets with your fitness trainer, they may mention the benefits of maintaining focus and avoiding fatigue after performing fewer repetitions. For example, if your main objective is to improve your strength or participate in a weightlifting competition, a set of three repetitions could be beneficial for practicing tricky lifts.
