When it comes to weight training, the number of repetitions performed for each exercise can really make a difference in your results. Dependent on the goal, one or 20 repetitions could be the appropriate amount. To make sure you’re performing the correct number of reps during your workout in order to achieve your goals, follow along with our recommendations:
A Note for Beginners: If you’re new to exercise or if you’re introducing a new exercise to your routine, it’s best to stick with lower reps in the eight-10 range. Keeping the reps on the lower side will ensure that you can properly focus on form without exhausting your muscles. Doing a lower number of reps also helps prevents next-day soreness. Keep in mind that sets should also remain in the two-three range to ensure that you don’t overdo the volume.
Training for Strength: If your goal is to truly increase your strength, you’ll want to select a low amount of reps, which can be anywhere from one to six. It’s really important that you also select a weight that is challenging for the last few reps. If you find that you can manage three-five more reps after your last one, it’s time to increase the weight.
Training for Endurance: If your goal is to increase your endurance, you’ll want to train in the high rep range of around 15-20. An example of an endurance goal may be to climb a mountain or run a marathon. Weight training in the high-rep range will help you to develop muscles that are capable of withstanding a longer duration of exercise.
Training for Size: If your goal is to increase the size of your muscles, also known as hypertrophy, you’ll want to work in a eight-12 range. If you find you get to 12 reps and could do more or can only do 5 reps of the given weight, the weight needs to be adjusted.
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems, a 2015 Home-Based Business of the Year from the Loudoun County Chamber of Commerce. DeHenzel Training Systems develops customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.