How Many Reps Are Right For You?

How Many Reps Are Right For You?

In this week's post, Club Julian expert trainer Mike Salamon talks reps!

Ever wonder how many repetitions to do for a set of a particular exercise?  Or how trainers come up with a specific number of repetitions for a set?  No, we don’t just throw random numbers out there and then use those numbers to play the lottery later on!

While the number of repetitions isn’t an exact science, there are certain guidelines that are generally used to determine the number of repetitions that are used for a particular set.

First, let’s establish the definition of a repetition. It is simply performing a given movement of an exercise one time.  A set then is a given number of repetitions before stopping to rest.  Armed with this knowledge, let’s begin our study!

1-6 repetitions per set would be a range that is typically used for strength. If you are looking mostly to get stronger and lift the heaviest weight possible, this is the range for you. Many times this is done with heavy weights, but using this range with heavy weights is not recommended for beginners, those with medical issues, or most seniors in general.

6-12 repetitions per set would be generally used for muscle hypertrophy which is muscle size. No, doing repetitions in this range will not bulk you up ladies, as trainer Catie explained in her blog. It will build the muscles up to help increase metabolism and lose body fat.  Yes, it is a range that many body builders will use, but it is also a good range to use for those who are looking for that magic word- TONING.  This is a repetition range probably most often used by the trainers, especially the upper end of it, because it does incorporate some strength gains, and it also incorporates some muscular endurance.

Greater than 12 repetitions per set would generally be used for muscular endurance, not for toning despite popular opinion. For example, if your legs tire out from walking two flights of steps and you want to improve that, then this repetition range would be ideal.  Also, in general, this repetition range is good for those with medical conditions since it usually is a little easier on the heart, so therefore it is also a good range for seniors to use.  Sometimes as trainers we will use this range on obese people, at least for exercises that hit large muscle groups, because it is a bit more cardiovascular, but not always.

So, there are some general guidelines for repetition ranges, but there is more to the story.  In Part II we’ll explore how the number of sets done, the amount of weight used, and the amount of rest taken, strongly affects these guidelines.  Stay tuned to Channel J for more!