Learn the optimal rep ranges for your fitness goals
Discover how many reps you should do based on your goals. Learn about rep ranges for strength, muscle gain, endurance, and fat loss. Get expert guidance on sets, reps, and rest periods.
Track Your Reps with SpotWell →Learn optimal rep ranges for strength (1-5 reps), muscle gain (6-12 reps), endurance (15+ reps), and fat loss (8-15 reps).
Understand how to progress: add weight, add reps, or add sets. Learn when to increase intensity for continued gains.
Get rep range recommendations for compound movements (squats, deadlifts) vs isolation exercises (curls, extensions).
Learn optimal rest periods: 3-5 minutes for strength, 2-3 minutes for muscle gain, 60-90 seconds for endurance.
"This guide helped me understand rep ranges for the first time. I was doing too many reps for strength goals. Now I'm making real progress."
For muscle gain, do 6-12 reps per set with 3-4 sets. This rep range maximizes muscle hypertrophy (growth). Use weight that allows you to complete all reps with good form.
For strength, do 1-5 reps per set with 3-5 sets. Use heavy weight (85-95% of your max). This rep range builds maximum strength and power.
For fat loss, do 8-15 reps per set with 3-4 sets. This keeps your heart rate elevated and burns calories while maintaining muscle mass.
Do 3-4 sets per exercise for most goals. Beginners can start with 2-3 sets. Advanced lifters may do 4-5 sets for maximum volume.
No, use different rep ranges. Compound movements (squats, deadlifts) work well with lower reps (3-6). Isolation exercises (curls) work well with higher reps (8-15).
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