HIGH REPS, LOW REPS....?

 

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Is There Value in Doing More Reps? Here’s What the Science Says

Sometimes pushing through a high number of repetitions delivers that satisfying burn—and a sense of accomplishment. But does doing more reps actually lead to better results? It all comes down to your goals.

Some people focus on fewer reps with heavier weights to build strength, while others go for higher reps with lighter weights to enhance endurance. The truth is, there's no one-size-fits-all approach. Understanding how different rep ranges impact the body can help guide your training.

The Basics of Rep Ranges

In general, resistance training is effective no matter the rep range, as long as the training is consistent and progressively challenging. According to the Strength-Endurance Continuum Model:

• Low reps (1–5 per set) are best for building maximum strength.

• Moderate reps (8–12 per set) target muscle growth (hypertrophy).

• High reps (15+ per set) are ideal for improving muscular endurance.

These categories aren’t rigid, but they serve as useful benchmarks when planning a workout routine.

When High Reps Make Sense

High-rep training shines when the goal is muscular endurance—the ability of a muscle to perform repeated contractions over time without fatigue. Think bodyweight exercises, resistance bands, or light weights done for 15+ reps per set. Even light loads start to feel challenging after enough reps.

Studies show that performing high-rep sets with weights at or below 60% of your one-rep max helps improve endurance efficiently. While this won’t build maximum strength or size as quickly as other methods, it will enhance how long your muscles can perform without tiring.

The Sweet Spot for Muscle Growth

If your aim is to build size, moderate reps with moderate weight (typically 60–80% of your one-rep max) are most effective. This approach causes enough muscular tension and fatigue to stimulate hypertrophy without the joint strain that can come from lifting very heavy loads.

The Bottom Line

No matter your approach, resistance training yields results when done consistently and with purpose. Tailoring your rep range to your fitness goals—whether strength, size, or endurance—can help you get the most out of your workouts. And sometimes, mixing it up is the best way to keep both your body and mind engaged.