Last week I posted a general rule of thumb on how many reps you should lift for your goals.
These are the rep schemes:
- Power: 1-3 reps
- Strength: 5-8 reps
- Hypertrophy (muscle growth): 8-12 reps
- Endurance (volume): 15-20 reps
Power is very heavy or explosive, and you’d only do this for a few reps. This is usually where people figure out how heavy they can lift for 1 to 3 reps. It’s maximum weight for very little reps.
Strength can range between 5-8 reps at a heavy weight. You want a weight that’s challenging for those reps, but you wouldn’t lift as heavy as you would for power! 5 sets of 5 reps is one of my favorite rep schemes! It makes me feel so strong, and the extra rest in between sets is nice!
Hypertrophy can vary, but it’s usually 8-12 reps. It’s a moderately heavy weight that’s still challenging for those reps. You can tell it’s a good weight when the last few reps are really hard. The reps for hypertrophy may vary, since some people may do better with 12-15 reps for muscle growth, but it depends! Experiment and see what works for you!
Endurance or volume is 15-20 reps if not more! This is usually with bodyweight or very light weight, and you’re trying to lift as many reps as possible! Many Pilates or yoga classes that use light weights would fall under this category. This has a slightly different burn since it’s all about how long you can go for versus how heavy you can lift.
These rep schemes are a general rule, and there are always exceptions! Don’t worry if you don’t have access to heavy weights or a gym. You can still build muscle and strength. Many of my online clients work out from home and have lighter weights. I have them do more reps, and they’ve been able to get stronger and build muscle! Also, play around with the reps. If you feel like 8-12 isn’t cutting it for hypertrophy, then try doing more reps!
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