Repetition Ranges

In the gym, we can use different repetitions on our exercises and get different results.

But how many repetitions should you be doing?

We can split them up into a variety of ranges, discuss each range specifically, and see what each range is best suited for, what each range is ok for, and what each range is probably not ideal for.

When deciding how many repetitions to do, it's helpful to think in terms of repetitions ranges.

Each repetition range corresponds to a different loading zone. The lower the repetitions, the higher the loads. Conversely, the higher the repetitions, the lower the loads.

There are six repetition ranges:

1 to 3 repetitions
3 to 5 repetitions
5 to 10 repetitions
10 to 20 repetitions
20 to 30 repetitions
30 repetitions and above

Sets of 1 to 3 Repetitions

Good

The best use for sets of 1 to 3 repetitions is to develop peak strength. Peak strength is the expression of your maximum force production (1RM).

Sets of 1 to 3 repetitions allow you to practice under very heavy loads. This trains the nervous system to better recruit your muscles and show your ultimate strength potential.

They're mandatory for pre-competition training in strength sports like powerlifting and weightlifting.

Ok

When it comes to general strength, sets of 1 to 3 repetitions are ok but not ideal. They make you stronger but don't maximize your strength.

Because the repetitions per set are so low, and the set duration is so short, the stimulus to the working muscles isn't that strong. Sure, you can do more sets. But the weights are so heavy that each set will generate a disproportionate amount of fatigue.

So even if we increase volume to maximize strength adaptations the amount of fatigue will be just too high.

Bad

As far as hypertrophy, sets of 1 to 3 repetitions are probably not a good idea.

Beacuse of the bad stimulus to fatigue ratio, getting the required volume to stimulate hypertrophy would generate so much fatigue that it would probably become impossible to even finish the workout. Let alone recovering from it or not getting injured.

Sets of 1 to 3 repetitions can grow muscle. But the process is just too inefficient. They generate a lot of fatigue and require a lot of rest between sets and between training sessions.

Sets of 3 to 5 Repetitions

Good

The best use for sets of 3 to 5 repetitions is to develop basic strength. Basic strength is the underlying ability of the muscle to produce force.

Sets of 3 to 5 repetitions allow you to train heavy, but with enough volume to drive maximum adaptations and also keep fatigue in check. They strike a great balance and drive optimal strength results.

Ok

Sets of 3 to 5 repetitions are ok for peak strength, but probably not heavy enough to maximize force production.

They're also better for hypertrophy than sets of 1 to 3 repetitions. They will grow muscle, especially if you're a beginner. But still, the fatigue per set is just too high.

Getting the required volume for hypertrophy with sets of 3 to 5 repetitions is still an inefficient process.

Bad

Sets of 3 to 5 repetitions are ok for peak strength and hypertrophy, but not ideal for either. This is the case especially for advanced lifters.

Beginners can get very good adaptations for peak strength and hypertrophy from sets of 3 to 5 repetitions. But that's because beginners are easy to adapt.

Advanced lifters need to get more specific for what they want. This is why popular programs such as "3x5" and "5x5" work great for beginners, less for everyone else.

Sets of 5 to 10 Repetitions

Good

Sets of 5 to 10 repetitions develop general hypertrophy very well. This is especially the case when using compound movements with long times under tension.

Anecdotally, explosive athletes respond very well when training in this range. The reason could be that sets of 5 to 10 repetitions seem to prioritize hypertrophy of the fast twitch fibers.

Another benefit of sets of 5 to 10 repetitions is they're great for developing proper technique. This is because the loads are heavy but not too heavy.

They're light enough to allow enough repetitions to safely practice the movements. At the same time, they're heavy enough to prevent too many repetitions and degrade technique because of fatigue. This makes them a good choice for teaching technique to beginners.

Ok

Sets of 5 to 10 repetitions are ok for developing general strength. Especially in the lower portion of the range.

However, this might not apply to advanced strength athletes, who also need to work with lower repetitions to develop neurological strength and maximize force output.

Bad

Sets of 5 to 10 repetitions aren't a good idea for isolation movements. The stress on the joints is too much and the risk of injury is too high.

Related to that, sets of 5 to 10 repetitions aren't good for people with joint issues and advanced athletes in general. The loads involved are too hard on the joints, especially after many years of wear and tear from training.

Sets of 10 to 20 Repetitions

Good

On average, sets of 10 to 20 repetitions are probably the best range for hypertrophy.

The loads involved accomodate nearly all movement types (compounds, isolations, free weights, machines) and stimulate all the main pathways for hypertrophy.

Sets of 10 to 20 repetitions have also a great stimulus to fatigue ratio. They're heavy enough to put some real tension on the muscles, but not so heavy to impinge on your joints or generate excessive amounts of fatigue.

Ok

Being such a broad range, there's a chance that sets of 10 to 20 repetitions target different fiber types as well as different pathways.

This means they're ok for targeting the fast or the slow twitch fibers. However, they don't do either of those best.

If you want to target the fast twitch fibers and the tension mediated pathway specifically, sets of 5 to 10 repetitions are probably a better solution.

Conversely, if you want to target the slow twitch fibers and the metabolite mediated pathway, sets of 20 to 30 repetitions are probably your best bet.

Sets of 10 to 20 repetitions are a nice middle ground. They're especially useful for intermediates and advanced who already have solid technique.

Bad

Sets of 10 to 20 repetitions are not great for strength development. They're not heavy enough to train technique and the nervous system properly.

Sets of 10 to 20 repetitions aren't also a good option for teaching technique. The sets take long to complete and fatigue tends to break technique down.

Lastly, sets of 10 to 20 repetitions don't work well for people who struggle approaching failure. The sets are long, they get fatigued, and stop even with high repetitions in reserve.

Sets of 20 to 30 Repetitions

Good

Sets of 20 to 30 repetitions are great for hypertrophy training with isolation movements and machines. In these cases, technique is not the limiting factor and you can just grind out repetitions.

Potentially, the 20 to 30 repetitions range might develop hypertrophy of the slow twich fibers thanks to the metabolite and cell swelling mediated pathways.

Another benefit of this range is to provide a good hypertrophy stimulus to the muscles while at the same time being easy on the joints.

This makes the 20 to 30 repetitions range ideal towards the end of an accumulation phase or when coming back to training after injury.

Ok

Sets of 20 to 30 repetitions are ok for targeting a broad range of fiber types. They probably target the slow twitch fibers better, but the stimulus to the fast twitch fibers is probably still decent.

Sets of 20 to 30 repetitions are also ok for developing hypertrophy, especially over the medium term.

They provide good muscle growth through the metabolite and cell swelling mediated pathways. However, the body seems to adapt pretty quickly to these stimuli. This requires volume to go up but then we lower the stimulus to fatigue ratio. This suggests high repetitions training might need to be done in short phases.

Bad

Sets of 20 to 30 repetitions aren't ideal for strength development. The loads are just too light.

Probably, they're also not great for targeting the fast twitch fibers.

Sets of 20 to 30 repetitions are also a bad idea for teaching technique. The sets take too long and generate too much fatigue to focus properly on the movements.

Lastly, just like sets of 10 to 20 repetitions, sets of 20 to 30 repetitions aren't a good match for people who can't get close to failure.

Sets of 30 Repetitions and Above

Training north of 30 repetitions, you can still get good results.

But in general, the higher the repetitions, the lower the loads, the more we're getting into this realm where some adaptations occur but it's far from being optimal. This is especially true for advanced lifters.

Another problem with loads this light is how difficult it is to approach failure. The fatigue and the sheer burn from high repetitions are going to stop your sets way before your muscles stop contracting.

This makes the use of sets of 30 or more repetitions in the gym downright questionable.

They don't reliably develop hypertrophy, and the load is definitely too light to develop strength. Even if you're going for endurance, developing sport-specific endurance (locally and systemically) is probably a better idea.

A good usecase for this repetitions range could be rehab after injury. But outside of that, getting into the 20 to 30 repetitions range is probably going to give you better results.

Conclusions

So which repetitions range should you be training in?

Turns out there's not a single best answer that applies to everyone. Each repetitions range has its pros and it cons.

Depending on your training age, goals, genetics, and the feedbacks you get from your workouts, you can use the information in this article to build or modify your training program to better meet your needs.