What’s the Best Rep Range for Results? The Real Answer Might Surprise You
Strength Made Simple Blog – Bedford Strength and Conditioning
Ask ten trainers what the “best” rep range is, and you’ll probably get ten different answers.
3–5 for strength.
8–12 for muscle.
15+ for endurance.
Sound familiar?
But here’s the truth — and it’s one we firmly believe in at Strength Made Simple:
There’s no single magical rep range.
If you train consistently, work hard, and get stronger over time, you’ll see results across the board — regardless of whether you’re lifting fives, eights, or twelves.
🧠 Why Rep Ranges Aren’t Everything
Yes, different rep ranges do tend to emphasise different qualities:
1–5 reps: maximal strength and neural efficiency
6–12 reps: hypertrophy and muscle growth
12+ reps: muscular endurance and work capacity
But the body doesn’t work in isolated boxes.
Strength, muscle, and endurance all overlap. Improve one, and you’ll see benefits in the others — as long as you’re training with intent and progression.
💪 The Real Secret: Progressive Overload
The real key isn’t the rep range — it’s progress.
If you can do:
3 more reps with the same weight
5kg more for the same reps
Better form or control at the same load
…then your body has adapted. You’ve gotten stronger. And that’s what drives results — not chasing a “perfect” number.
Consistency beats cleverness.
It’s better to train three times a week with focus and progression than to bounce between programmes chasing the next magic formula.
🔄 Why Carryover Happens
When you get stronger in one rep range, you’re improving the same muscles and movement patterns that show up across others.
For example:
Improving your 5-rep squat will make your 10-rep squat stronger too.
Building muscle with sets of 8–10 gives you more potential strength for lower reps.
The body doesn’t compartmentalise gains — it integrates them.
⚙️ How We Approach It at Strength Made Simple
Our training system uses a blend of rep ranges across the week.
You’ll see:
Lower-rep strength work to build power and neural drive
Moderate-rep hypertrophy work to build muscle and durability
Higher-rep accessory work to build endurance and joint health
This combination develops well-rounded athletes and adults alike — strong, capable, and resilient across the full spectrum of performance.
🧩 What Matters Most
Be consistent with your training
Progress steadily — add a little weight, a little volume, or a little better form
Recover properly — sleep, nutrition, hydration
And most importantly, enjoy the process
If you do those things, the rep range becomes far less important.
🚀 The Takeaway
Stop stressing about whether you should be doing 5s, 8s, or 12s.
Start focusing on showing up, working hard, and progressing bit by bit.
Because the truth is simple:
If you get stronger, everything improves.
That’s the philosophy we live by at Strength Made Simple — and it’s the foundation of every programme we deliver.
💬 Ready to Train Smarter (and Stronger)?
If you want to stop second-guessing your training and start seeing real results, our 6 Week Challenge will help you:
✅ Build strength in every rep range
✅ Train with purpose and confidence
✅ Get results that last
👉 Book your free consultation today and see how simple, consistent training can transform your strength, physique, and performance.