Understanding Rep Ranges for Your Goals
Strength, hypertrophy, or endurance? Learn which rep ranges work best.
The number of repetitions you perform per set significantly impacts your training outcomes. Different rep ranges target different adaptations in your muscles.
The Rep Range Continuum
Strength: 1-5 Reps
Heavy weights, low reps. Primarily develops neural efficiency and maximal strength. Best for powerlifters and those wanting to lift heavier weights.
Hypertrophy: 6-12 Reps
The "muscle-building" range. Balances mechanical tension, metabolic stress, and muscle damage for optimal growth.
Endurance: 12-20+ Reps
Lighter weights, higher reps. Builds muscular endurance and can contribute to hypertrophy when taken close to failure.
For most people seeking both strength and muscle, training primarily in the 6-12 range with some work in other ranges is optimal.
Frequently Asked Questions
Should I always train in the same rep range?
No. Variety is beneficial. Periodize your training to include different rep ranges over time.
Related Exercises
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