Definition
Repetitions or reps refer to the number of times an exercise is consecutively performed during a set. Rep ranges relate to goals of muscle endurance, hypertrophy or strength.
Explanation
- Low reps of 1-5 build maximal strength, 6-12 reps stimulate muscle growth, and 12+ reps enhance muscular endurance.
- Moderate weight and 6-12 reps optimizes hypertrophy by maximizing time under tension and metabolic stress.
- Varying rep ranges through periodization provides a training stimulus for continual adaptation towards goals over time.
- Counting reps and being consistent with the number per set at a controlled pace is important for overload and tracking progress.
Examples
- 3 sets of 5 reps for strength
- 4 sets of 8-10 reps for hypertrophy
- 3 sets of 15 reps for muscular endurance
Related Terms
- Sets, resistance training, periodization, time under tension
Common Questions
- How do I choose the right rep range? Match with your fitness goals – lower for pure strength, moderate for size, higher for endurance.
- Can I only do one range? Vary rep schemes through periodization for maximal, long-term results.
Do Not Confuse With
- Working weight – The amount of weight or resistance used, not the rep count.
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