How Many Repetitions Should I Perform?

     Repetitions are referred to as the action of repeating something over and over again. In exercise or sport training there are several different repetition ranges that an individual might perform. To determine the proper rep range for an individual, they must identify their goals and motives. For instance, an individual training for anaerobic sport will have a different rep range then individual training for an aerobic sport. Listed below are three of the most common rep ranges that individuals or athletes train at.

1)      8-15 Repetition Range

This is the most common of the 3 repetition ranges and is mainly performed by aerobic athletes (e.g. marathon runners). The 8-15 repetition range is primarily activated by the type I muscle fibers (slow twitch) and is performed to increased muscular endurance. Also, individuals will usually perform between 2-3 sets for each exercise with about 1-2 minutes of rest in between sets to maximize results. Lastly, the 8-15 repetition range is performed by several fitness models, body builders and athletes to tone and add definition to their muscles.

2)      4-8 Repetition Range

       The 4-8 repetition range is mainly performed by anaerobic athletes and is used to increase muscle hypertrophy (muscle size). Athletes and individuals that perform at this repetition range are mostly activating their type II muscle fibers (fast twitch). Furthermore, individuals will usually perform between 3-4 sets for each exercise, with about 2-3 minutes of rest in between sets. In addition, the 4-8 repetition range is commonly used by body builders, football players, hockey players and any individuals looking to add more muscle to their body frame.

3)      1-4 Repetition Range

       The 1-4 repetition range is mainly performed by anaerobic athletes and is used primarily to increase muscular strength. Athletes and individuals that perform at this repetition range are mostly activating their neural strength (motor neurons) and type II muscles fibers (fast twitch). Also, individuals will mainly perform between 3-6 sets for each exercise, with about 3-5 minutes of rest in between sets. In addition, the 1-4 repetition range is commonly used by power lifters, football players, hockey players, and any individuals looking to gain sufficient amounts of strength.

     Hence, it’s important to note that each repetition range must be performed with a weight/load that will lead to failure in order to maximize results. Also, individuals can combine each of the 3 different repetition ranges into one workout to get a balance of results. This is most commonly seen with professional athletes that engage in sports such as hockey or mixed martial arts. In conclusion, each repetition range is used specifically for an individual’s goals.

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