“What’s the ideal rep range?”
The Truth About Rep Ranges: Why 3×10 Isn’t Always the Answer
Some of you may find this hard to believe, but 3 sets of 10 reps isn’t the magic formula for every lifting goal. The number of sets, reps, and rest periods you choose has a massive impact on your results—whether you’re chasing power, strength, muscle growth, or endurance.
In this guide, I’ll break down the four primary training categories and how to optimize your rep ranges for each.
1. Power: Train Like an Explosive Athlete
What it is: Force × velocity—think Olympic lifters or sprinters. Power relies on fast-twitch muscle fibers, which generate explosive force but fatigue quickly.
Goal: Maximize speed and force production.
Rep Range: 1–5 reps
Rest: 3–5+ minutes (full recovery is critical)
Weight: 80–100% of 1RM
Movements: Power cleans, snatches, jump squats
Key Insight: Power training isn’t about grinding out reps—it’s about quality over quantity.
2. Strength: Lift Heavy, Get Stronger
What it is: Pure force production (e.g., powerlifters). Unlike power, strength isn’t about speed—just moving maximal weight.
Goal: Increase absolute strength.
Rep Range: 3–6 reps
Rest: 2–4 minutes
Weight: 85–95% of 1RM
Movements: Squats, deadlifts, bench press
Pro Tip: Strength gains come from progressive overload—not just piling on reps.
3. Hypertrophy: Build Muscle Size
What it is: Muscle growth through time under tension. Bigger muscles don’t always mean stronger ones—this is why bodybuilders train differently than powerlifters.
Goal: Maximize muscle growth.
Rep Range: 6–12 reps
Rest: 30–90 seconds (shorter rests increase metabolic stress)
Weight: 65–85% of 1RM
Movements: Controlled tempo lifts, isolation work (e.g., curls, leg extensions)
Science Note: Hypertrophy thrives on volume and fatigue—chase the pump, not just the weight.
4. Muscular Endurance: Outlast the Competition
What it is: Training your muscles to resist fatigue (key for endurance athletes like runners or cyclists).
Goal: Sustain strength over time.
Rep Range: 12–20+ reps
Rest: <60 seconds
Weight: ≤65% of 1RM
Movements: Circuits, bodyweight exercises, high-rep kettlebell work
Why It Matters: Endurance training improves lactic acid clearance—critical for sports like triathlons.
How Hybrid Athletes Can Use This
Your rep ranges should align with your goals. For example:
- 2024 (Off-Season): I prioritized hypertrophy (who doesn’t love bigger muscles?).
- 2025 (Ironman Prep): Now I focus on muscular endurance to complement my cardio.
The Takeaway: There’s no “perfect” rep scheme—only the right one for your current objective.
Final Thoughts
Stop defaulting to 3×10! Whether you’re chasing explosiveness, brute strength, muscle size, or endurance, your reps matter. Adjust them strategically—your gains will thank you.