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Best Rep Ranges for Strength, Hypertrophy & Endurance

Finding the Right Rep Range for Your Goals

Not all reps are created equal. If you're training without understanding progressive overload, you might not be maximizing your results. The best rep range depends on whether your goal is strength, muscle growth (hypertrophy), or endurance.

GoalRep RangeRest TimeIntensity
Strength1-6 reps2-5 minHeavy (85-100% 1RM)
Hypertrophy6-12 reps30-90 secModerate (65-85% 1RM)
Endurance12+ reps15-45 secLighter (50-65% 1RM)

How Rep Ranges Fit Into Progressive Overload

Regardless of your rep range, the key to progress is gradually increasing the challenge over time. If you're hitting the top of your rep range with ease, it might be time to increase the weight.

How Rep Ranges Work in Auto Progression

With Auto Progression, your reps and weights adjust automatically based on your performance. This ensures you stay within the right range while making consistent gains.

When to Adjust Your Rep Range

  • If strength gains have stalled, try lowering reps and increasing weight.
  • If muscle growth is slow, focus on the 6-12 rep range with good form.
  • If endurance training is the goal, work on higher reps with shorter rest periods.

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Frequently Asked Questions
Not sure how many reps to do for strength, muscle growth, or endurance? Learn how different rep ranges impact your training results.

To maximize strength, focus on 1-6 reps per set with heavy weights (85-100% of your 1RM) and longer rest periods (2-5 minutes).

Hypertrophy (muscle growth) is best achieved with 6-12 reps per set, using moderate weights (65-85% of your 1RM) and rest periods of 30-90 seconds.

For muscular endurance, aim for 12+ reps per set with lighter weights (50-65% of your 1RM) and short rest periods (15-45 seconds).

Yes! Many programs use a combination of strength, hypertrophy, and endurance rep ranges to target different muscle adaptations and prevent plateaus.

If you're not progressing, consider adjusting your rep range. Increase weight if reps feel too easy or switch focus if your current method isn’t delivering results.