Understanding Rep Ranges in Your Workouts
In the realm of fitness, many of us have experienced the frustration of failing to meet our set targets—perhaps you aimed for three sets of 8 to 10 goblet squats but only managed six. It’s easy to feel defeated, but here’s the good news: falling short of your rep goal isn’t as critical as you may think.
As a fitness professional, I often encounter clients who apologize for not completing their prescribed reps. I reassure them, saying, “It’s okay. The numbers matter less than your effort and progress.”
Rethinking Reps
Traditionally, fitness wisdom has dictated that lower rep ranges (2 to 6) focus on power and strength development, moderate rep ranges (8 to 12) promote muscle hypertrophy, and higher ranges (12 to 20+) enhance muscular endurance. However, recent research offers a refreshing perspective.
A new study published in the Journal of Science and Medicine in Sport evaluated two different groups over six weeks, each following distinct lower-body training plans. Both groups pushed themselves to concentric failure (the point in a lift where they can no longer push through the upward movement). One group performed 10 reps while the other did 20. Researchers measured their muscle size, strength, and efficiency in utilizing oxygen.
The Surprising Findings
The results were eye-opening: both groups showed similar improvements in hypertrophy, strength, and energy efficiency. This suggests that the rep range itself is less important than the effort exerted in the workout.
Losing fat while building muscle is a common fitness goal, but it’s not always easy. As personal trainer Laura Hoggins notes, achieving this balance is possible with the right approach. A well-rounded, four-week plan can guide you toward improved body composition.
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Focus on Effort, Not Just Reps
While this study is limited, it serves as a valuable reminder that stressing over hitting target reps is unnecessary. The critical aspect is working to your limits in each set. Both groups in the study pushed themselves to failure, demonstrating that the intensity matters more than strict adherence to a rep range.
A meta-analysis from 2024 supports this notion, revealing improved hypertrophy when sets are performed closer to failure.
Training to Failure: Know Your Limits
Understanding when to stop can be tricky. The goal is to avoid reaching technical failure—the point where your form begins to suffer. To gauge this, pay attention to your rep speed. The last few repetitions should slow significantly, indicating that you’re nearing your limit.
It’s vital to remember that not every workout is going to feel like a peak performance day. That’s perfectly normal. Some days you might have more energy, so instead of rigidly sticking to a prescribed number of reps, consider using a rep range. If you’re feeling drained, opt for a lighter weight and more reps. If you’re energized, go heavier and do fewer.
Conclusion: Customize Your Fitness Journey
Your training regimen should be flexible, allowing for adjustments based on how you feel each day. Rather than rigidly adhering to a set number of reps, focus on selecting weights that challenge you. Sometimes, doing less can yield more significant gains, especially when it comes to strength training.
Always remember, the journey to fitness is about progress, not perfection. Listen to your body, adjust when necessary, and pursue the challenge of each workout—after all, it’s about how hard you push yourself that ultimately leads to success.
Cori Ritchey, C.S.C.S., is a fitness editor and certified strength coach with expertise in health, fitness, nutrition, and mental well-being. She aims to inspire individuals on their fitness journeys through practical advice.
