Uploaded April 2025 | Updated September 2026, 2 weeks ago
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Rep ranges are commonly misunderstood. But, here is the good news! If your goals are general health, general fitness, and eye-catching aesthetics, you have a lot of options. Anything from 5-30 reps can work as a sweet spot for efficient muscle building. Moreover, falling above or below this rep target doesn’t mean you don’t get any growth, it’s just that the effect might start to become a little weaker as you deviate from this range. There are caveats to this that are worthy of their own video (or videos), and not every exercise will work equally well across the entire repetition continuum, but the point is, you do not need to feel confined by a rep range. You have options. For developing strength, yes you will want to focus on lower repetitions and higher intensities, and for endurance, yes you will want to focus on higher reps and lower intensities, but also remember that adaptations are not delivered in isolation. They too exist along a continuum, so sets of 6 will greatly emphasize strength but they certainly will boost your relative endurance compared to being u trained. And while sets of 25 absolutely prioritize muscular endurance, improving your 25rm will certainly make you stronger relative to being untrained. So, all that to say, train where you want. Train in the rep range that feels good, that allows you to stay injury free, to make progress, and if there are specific performance adaptations you are looking to develop, then train in a rep range to develops them. And finally, you do not have to stick to one rep range. You can vary your reps across training days, training blocks, exercises etc. You have WAY more flexibility than you might think.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Rep ranges are commonly misunderstood. But, here is the good news! If your goals are general health, general fitness, and eye-catching aesthetics, you have a lot of options. Anything from 5-30 reps can work as a sweet spot for efficient muscle building. Moreover, falling above or below this rep target doesn’t mean you don’t get any growth, it’s just that the effect might start to become a little weaker as you deviate from this range. There are caveats to this that are worthy of their own video (or videos), and not every exercise will work equally well across the entire repetition continuum, but the point is, you do not need to feel confined by a rep range. You have options. For developing strength, yes you will want to focus on lower repetitions and higher intensities, and for endurance, yes you will want to focus on higher reps and lower intensities, but also remember that adaptations are not delivered in isolation. They too exist along a continuum, so sets of 6 will greatly emphasize strength but they certainly will boost your relative endurance compared to being u trained. And while sets of 25 absolutely prioritize muscular endurance, improving your 25rm will certainly make you stronger relative to being untrained. So, all that to say, train where you want. Train in the rep range that feels good, that allows you to stay injury free, to make progress, and if there are specific performance adaptations you are looking to develop, then train in a rep range to develops them. And finally, you do not have to stick to one rep range. You can vary your reps across training days, training blocks, exercises etc. You have WAY more flexibility than you might think.
