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).
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.
Get away from this mentality.
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.
Rob King is a Competitive PowerLifter, Coach and Writer.