In resistance training, how many repetitions are recommended to enhance muscular development?

The range of 8-12 repetitions is widely recognized as optimal for improving muscular development, particularly hypertrophy, which is the increase in the size of muscle fibers. This range effectively balances the need for moderate to heavy load and a sufficient volume of work. When performing 8-12 reps, the muscles experience enough tension and time under load to stimulate growth while still allowing for proper recovery between sets, which is crucial for muscle repair and growth.

In this rep range, individuals typically use weights that are challenging but can be lifted with proper form, thus maximizing the benefits of resistance training while minimizing the risk of injury. Additionally, training at this intensity encourages the release of growth-related hormones, contributing further to muscle development.

Other rep ranges serve different purposes: lower repetitions (1-5) are generally more focused on building strength and power, while higher repetitions (15-20) tend to increase muscular endurance rather than hypertrophy. Therefore, for those specifically targeting muscular development, the 8-12 repetition range stands out as the most effective and evidence-based approach.