Date: January 24, 2017 | Author: admin

How Many Reps Should I Do?

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I am getting a LOT of questions like “how many reps” or “I can do it for 12 reps should I increase the weight” or “How heavy should I lift?”.
These questions are great, but without more info I can’t say how many reps you should do, how heavy you should lift etc.

Too many variables and I would need more info before answering these questions.

However here is a simple breakdown for reps.

This is not set in stone the numbers can vary.

– 1-5 Reps = Strength

– 5-12 Hypertrophy

– 12-16 Muscular Endurance

– 16 + Not strength totally something else loll (Sorry I don’t ever recommend over 15 reps unless it’s specific for a reason).



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If your goal is strength do more training in the 3-5 rep range for basic exercises like squats, deadlifts, etc and more accessory work in the 5-8 rep range.

Too many women do sets of 12+ reps. Chasing the burn or thinking high reps will get you more “toned” or lean etc.

It won’t.

Get away from this mentality.


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Focus on basic movements, improve your technique, get stronger and a lot of other things will take care of themselves.

We will have more info and programs available soon to help with this.

I hope this helps you.

Stay Strong.
Coach Rob