Understanding the importance of rep ranges can make all the difference to your eventual results. Strength, fat loss, sculpting, and shaping all depend on the right reps, sets, and overall volume.
Today, we’re going to look at the benefits of each rep range and why they can make all the difference when it comes to getting the results you want.
1 – 5
The lower rep ranges are more strongly associated with building strength. Many people shy away from this heavier method of exercise simply because they’re scared, but they can actually fantastic for helping create a wide range of results.
Firstly, the stronger you are, the more weight you can handle. This may seem obvious, but the more weight you can handle, then the more calories you can burn. Squatting 40kg for 10 reps will use more energy than 30kg for 10 reps. Plus, it’ll make 30kg feel a lot lighter.
Not to mention, there’s a real mental benefit to gaining strength. It’s a great way to release pent up anger and frustrations whilst making you feel more capable in and out of the gym.
Don’t worry, contrary to popular belief, building strength won’t turn you into a 20 stone bodybuilder; that takes a lot of time and effort. Unless you’re trying to look that way, there’s no chance of it happening accidentally. It will, however, make you feel totally bad-ass.
6 – 12
This is the rep range most associated with building size. Looking to build your glutes? Want to shape your legs? This is the rep range you’ll want spend the majority of your training in.
As well as this, the 6-12 rep scheme is the best to stick to when learning a new exercise. You don’t want to go in to heavy and end up injuring yourself. Instead, sticking to 10-12 reps will help enforce the correct form in your mind and get you better acquainted with the movement.
These higher rep ranges work great for exercises at the end of your workout to really fatigue your muscles as well as burn more calories.
You may have heard that if you want to ‘tone up’, then you need to do 15-20 reps. However, toning simply refers to burning fat and building muscle at the same time. It’s a common buzzword in the fitness industry for a very simple process.
If you want to tone, then you’ll also need to make sure your diet is in check. Unfortunately, you can’t get away with eating cakes all day without putting on a pound like a 16-year-old boy. Using strategic exercises to build up the areas of the body you want whilst eating a healthy diet based on wholesome natural foods will be your best approach without driving yourself nuts counting calories. If you’re looking to tone, you’ll still want to hang out in the 6-12 rep range whilst using more reps to specifically burn calories opposed to build muscle.
What Should You Do?
It all comes down to your specific goals. If you want to build strength, then you’ll want to use lower reps with a higher weight and longer rest period. If you’re looking to build size, shape your body, and create a specific look, then the 6 – 12 rep range will be the most effective. The latter is also perfect for those who don’t have a specific goal and instead simply want to get in shape.
At the end of the day, it comes down to being able to do more in the gym than you could before with exercises that target the areas you want to improve. Couple this with an effective, healthy diet and you’ll soon see the changes you’re looking for.