What are Repetitions and Rep Ranges in Strength Training?

man doing pull ups


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.


  • 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.


  • 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.
64 / 100

Thank you for reading this post, don't forget to subscribe to our free newsletter