Reps

What Are Reps?

A rep or reps is the number of times you perform one repetition of any given exercise. For example, 10 reps of squats would see you complete 10 consecutive squats with stopping.

How Many Reps Should You Do?

A research study exploring data on training frequency, volume and intensity found that an overall volume of 30 – 60 reps per session appears to show the best results in trainees.

The same study also showed that the biggest improvement in the cross-sectional area of muscle came from training with 70 – 80% of your 1RM.

Based on the results of this study we can draw some general guidelines for repetitions;

  • When using compound movements aim for 4 – 10 reps per set on average
  • When using isolation movements aim for 6 – 15 reps per set on average

As you’ll see when you look at sets, these guidelines will not only allow you to maintain optimal intensity (particularly for compound movements) but it will also allow you to hit your rep goal without needing to perform a huge number of sets and unnecessarily increasing the total duration of your workout.

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