Whether you’re lifting weights, doing bodyweight exercises, or following a fitness class, the number of reps (repetitions) you perform depends largely on your fitness goals. Are you aiming to build strength, improve endurance, or sculpt muscles? Let’s break it down.
1. Building Strength
- Reps: 4-6 per set
- Weight: Heavy (about 85-90% of your one-rep max)
- Rest Between Sets: 2-3 minutes
- Who it’s for: Athletes and individuals focused on powerlifting or improving raw strength.
2. Building Muscle (Hypertrophy)
- Reps: 8-12 per set
- Weight: Moderate to heavy (about 65-85% of your one-rep max)
- Rest Between Sets: 30-90 seconds
- Who it’s for: People looking to increase muscle size and definition.
3. Improving Endurance
- Reps: 12-20+ per set
- Weight: Light to moderate
- Rest Between Sets: 15-45 seconds
- Who it’s for: Individuals focusing on stamina, such as runners or those in cardio-heavy sports.
4. General Fitness and Weight Loss
- Reps: 10-15 per set
- Weight: Moderate
- Rest Between Sets: 30-60 seconds
- Who it’s for: Beginners or those aiming to stay healthy and maintain a balanced physique.
5. Functional Fitness
- Reps: 6-15 per set (depending on the movement)
- Weight: Variable, often focused on bodyweight or real-life resistance (e.g., kettlebells, resistance bands)
- Who it’s for: Individuals aiming to improve mobility and strength for daily activities.
Pro Tips for All Fitness Goals
- Start Light: Always begin with lighter weights to perfect your form before progressing.
- Track Your Progress: Use a workout journal or app to monitor reps, sets, and weights.
- Rest and Recover: Overworking muscles can lead to injury, so ensure adequate rest days.
By aligning your reps with your specific goals, you’ll see better results and stay motivated. Fitness isn’t one-size-fits-all—find what works best for you and stick with it!
By adding our TC1 Sweat Ignition Workout Gel to your muscles prior to exercising you can help warm up your muscles and help keep them loose through your workout sessions.
