What Rep-Ranges To Use
A NEW look at the repetition continuum.
This study critically examines the traditional repetition continuum, a foundational concept in resistance training that prescribes specific rep ranges and loads for strength, hypertrophy, and muscular endurance. It reviews the latest research to determine whether these classic guidelines hold up and proposes updated practical recommendations.
PMID: 33671664
Key Points
Aim
To re-examine the evidence supporting the repetition continuum and provide updated, evidence-based recommendations for optimising muscle strength, hypertrophy, and endurance through resistance training.
Methods
The authors conducted a thorough literature review, focusing on meta-analyses and controlled trials that compared different loading schemes (heavy, moderate, and light loads) and their effects on strength, muscle growth, and endurance in both trained and untrained populations.
Results
Strength
Traditional View: Heavy loads (1–5 reps, 80–100% 1RM) are best for strength.
Current Evidence: Heavier loads do produce greater 1RM strength gains, with a clear dose-response relationship-especially in trained individuals. However, significant strength gains can still occur with lighter loads (≥20 reps), though to a lesser extent.
Specificity: The advantage of heavy loads is most pronounced when testing strength in the same movement used in training. When testing with different modalities (e.g., isometric devices), the load advantage diminishes.
Hypertrophy
Traditional View: Moderate loads (8–12 reps, 60–80% 1RM) are optimal for muscle growth.
Current Evidence: Muscle hypertrophy can be achieved across a wide range of loads, from heavy to light, provided sets are taken close to failure. No significant differences in muscle growth are seen between heavy and light loads when the volume is equated and sets are performed to near failure. This holds for both trained and untrained individuals.
Practical Note: Moderate loads may be more time-efficient and comfortable for most people, but light loads (high reps) can be equally effective if performed to failure.
Muscular Endurance
Traditional View: Light loads (15+ reps, <60% 1RM) are best for local muscular endurance.
Current Evidence: Lighter loads do tend to produce greater improvements in muscular endurance, especially when using high-repetition protocols. However, moderate and even heavy loads can also improve endurance, though to a lesser degree.
Related
Practical Takeaways
Strength: If your primary goal is to maximise strength (e.g., 1RM), prioritise heavy loads (1–5 reps per set, >60% 1RM). However, lighter loads can still build strength, especially for beginners or those unable to lift heavy due to injury or preference.
Hypertrophy (Muscle Growth): Muscle can be built effectively with a broad range of loads (from ~30% to 85%+ of 1RM) as long as you train close to failure. Choose the rep range and load that you can perform safely and consistently.
Endurance: For local muscular endurance, higher reps with lighter loads are most effective, but all rep ranges can contribute to some extent.
Flexibility: There’s no need to be rigid about specific rep ranges for muscle growth-variety can help with adherence and may benefit overall development.
Key Takeaways
The repetition continuum is not as rigid as once thought. Strength, hypertrophy, and endurance adaptations can be achieved across a wide spectrum of loading zones.
Heavy loads are superior for maximising strength, but lighter loads can still be effective, especially for less experienced lifters.
Muscle growth is not limited to moderate rep ranges; training to near failure is more important than the specific load used.
Local muscular endurance is best improved with lighter loads and higher reps, but all loading zones offer some benefits.
Lifters and fitness enthusiasts should tailor their training to their goals, preferences, and abilities, knowing that effective adaptations are possible across a range of rep and load schemes.
In summary: You don’t have to stick to one rep range for results. For muscle growth, train hard and close to failure with any load you prefer. For strength, go heavier if you can. For endurance, go lighter and higher rep. Flexibility in your approach can work just as well as traditional prescriptions.
Reference
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.