What is the recommended number of repetitions for resistance training sets?

The recommended number of repetitions for resistance training sets often falls in the range of 8 to 12 reps. This range is recognized for its effectiveness in promoting muscle hypertrophy, which is the increase in muscle size. Training within this repetition range strikes a balance between enough weight to challenge the muscles and sufficient volume to stimulate growth.

When aiming for muscle hypertrophy, the 8-12 rep range allows individuals to lift a significant percentage of their one-repetition maximum (1RM), creating the mechanical tension and metabolic stress necessary for effective muscle adaptation. Repeating this range consistently can lead to optimal results in strength gains and muscle growth.

Options that suggest lower repetitions, such as 5-10 reps, often focus more on strength training with heavier weights but might not provide the same hypertrophic benefits as the 8-12 range. Similarly, higher rep ranges, like 12-15 or 15-20 reps, while beneficial for endurance or muscular stamina, do not typically yield the same level of muscle growth as the targeted 8-12 repetitions. Therefore, 8-12 reps is widely accepted as the effective standard for those primarily seeking to increase muscle mass.