It's not really the reps that you should be targetting - it is a weight that is heavy enough to be genuinely challenging.
You should be using a weight/exercise that is challenging enough to fatigue your muscles in 12 reps or less (the heavier, and the fewer reps the better). But there is little point in using a light weight and stopping at 12 when you can do more. Rather, use a heavier weight.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
Fitness Minutes: (14,252)
9,691 2/2/13 11:12 P
Not really; adding more reps doesn't really build strength in that way. It just takes longer to get the same results!
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
Fitness Minutes: (2,980)
8 2/2/13 9:23 P
Starting over with my exercise routine I feel that more reps then counts will further help with as activities increase activities increase my account well tomorrow at but when I start adding weights I will be doing more weight and less reps.
Fitness Minutes: (305)
2/2/13 8:59 P
The messages below are spot on with regards to reps of each exercise. You should also be thinking about doing 3 sets of each exercise - let's say you are doing squats you do 3 lots of 10 squats with a 30 second rest in between each set of squats.
Aim to do 3-5 exercises each session as a minimum you want one exercise for your legs, one pushing action for your upper body and one pulling action for your upper body. This makes sure you don't get muscle imbalances which can lead to injury.
It's generally recommended to aim for 8-10 reps in any set. If you can get to 12 with good form, you need a heavier weight, even if at the next available increment you can only do 3. Just build up to doing 5, 7, 9, 10, and then up the weight again.
What are your goals? Generally speaking, when going for hypertrophy (muscle growth) you should lift a weight heavy enough to fatigue your muscles in 8-12 reps. For strength, it would be 3-5 reps. That being said, it's not just the reps, the key is using a weight that fatigues your muscles in that many reps. And by fatigue muscles, I mean can't do another rep without losing form.
I am 5'4". Starting Weight (4.6.11) 164.6 First Goal 130 - Reached September 2011 Currently maintaining under 120 and working on changing my mental image of myself!
Fitness Minutes: (1,680)
14 2/2/13 4:13 P
How many repetitons should I do to get the benefit of the strenght training exercises?
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