What Is The Best Rep Range For My Workout?

What Is The Best Rep Range For My Workout?

There are three rep ranges that correspond to the three bio-motor capacities: strength, muscle building, and endurance.

Below you will find out what are the best amount of reps per range and what each rep range is for.

💪The Rep Ranges:

▶Strength(1-5 reps): 

☞Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.

▶Hypertrophy (8-12 reps): 

☞Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps are around the best rep range for hypertrophy. However, you will find some people working this rep range using reps between 6-15.

▶Endurance (15-20+ reps): 

☞Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions train the muscle fibres that are being used to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.

▶So a simple breakdown for you:

• For Strength (Get Strong) training use 1-5 Reps✔

• For Hypertrophy (Build Muscle) training use 8-12 Reps✔

• For Endurance (Muscular Endurance) training use 15 to 20+ Reps✔

Are you using the correct rep range for your current goals??

Coach Bruno

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