How many repetitions are recommended for resistance training?

The recommended range of 8-12 repetitions for resistance training is well-established in fitness guidelines, especially for those looking to build muscular endurance and hypertrophy (muscle growth). This repetition range is optimal for striking a balance between lifting enough weight to promote muscle adaptations while still being manageable enough for the majority of individuals to perform with proper form.

In this range, the muscles experience sufficient time under tension, which is a crucial factor for growth, and it allows for a moderate level of fatigue that is conducive to adaptation without risking excessive fatigue or injury. Moreover, this repetition range is commonly used in training programs tailored for general fitness, making it accessible for beginners and intermediate lifters alike.

In contrast, other ranges, such as 4-8 repetitions, focus more on strength training with heavier weights and fewer repetitions, typically aimed at advanced lifters. The 6-10 range might not provide as broad an approach to hypertrophy for the average person, and 10-15 might lean more toward endurance rather than optimal muscle building. Thus, the 8-12 rep range remains adequately positioned within the context of general strength and conditioning principles.