How Many Reps Should You Do When Weightlifting? It Depends on Your Goal
Not a week goes by without someone asking me, “How many reps are best?”
My response is always, “It depends. What are you trying to achieve?”
The truth is, there is no one perfect number of reps when it comes to weightlifting. The ideal rep range depends on your fitness goal, the amount of weight you are lifting, and how long you’ve been training. Using a periodized program, you choose different rep ranges tailored for specific outcomes.
Different Rep Ranges for Different Goals
You want to work in all rep ranges because each one is geared towards a different result:
Muscular Endurance & Tone: 15 to 20 repetitions per set is ideal. This range helps improve muscle stamina and overall tone.
Muscle Hypertrophy (Growth and Definition): 12 to 15 repetitions is a good range to promote muscle size and shape.
Strength & Power: 6 to 8 repetitions focus on building raw strength and power by lifting heavier weights with fewer reps.
As you increase the weight you lift, the number of repetitions you can perform decreases. Your ultimate goal for each set is to work until you reach fatigue. The general rule of thumb is to lift until the exercise becomes hard — then push yourself to do three more reps beyond that point.
It’s only by overloading your muscles, pushing through the burn, and consistently challenging yourself that your muscles will adapt, grow, and strengthen.
