Should You Stick to a Fixed Rep Range? Not Exactly.
Everyone wants to know the magic number:
“Should I be doing 8 reps? 10 reps? 12?”
Here’s the truth: there’s no universally perfect rep count—because what really matters isn’t how many reps you do, but how much effort you put into them.
For the New(er) Lifters:
If you’ve been lifting for less than 1–2 years, welcome! You’re in an exciting phase where nearly anything you do consistently will bring results. But here’s where most people go wrong: chasing fatigue instead of form.
As a novice, your best investment is in learning the movements—really learning them. That means solid technique, control, and gradually adding challenge. Yes, your muscles should feel the effort. Yes, you’ll experience the burn. But pushing to total failure too often? That can backfire.
Your sweet spot:
Reps: anywhere from 6–20
Effort level: mostly around a 5–6 on the Rate of Perceived Exertion (RPE) scale, occasionally nudging up to 7 or 8
Goal: Move well first. Then move more.
Master the basics now, and everything else becomes easier down the road.
For the More Experienced Lifters:
If you’ve been training consistently for a couple of years or more, it might be time to rethink your approach. You’re probably strong enough, coordinated enough, and experienced enough to start chasing performance more directly.
Here’s where Reps In Reserve (RIR) becomes your best friend.
Instead of aiming for a fixed number—like 10 reps every time—start paying attention to how many reps you have left in the tank when a set ends. That’s what RIR tracks.
Why it works:
It pushes you closer to failure without overdoing it.
It helps you adjust on the fly—based on how your body feels that day.
It keeps you from going through the motions and encourages quality, targeted effort.
Your new sweet spot:
Reps: 3–20+ depending on the lift and goal
Effort level: 7–9.5 RPE (you’re pushing close to your limits here)
Goal: Stimulate growth with enough intensity to get results.
Want to visualize it? Here’s a great RPE-to-RIR chart that breaks it down beautifully.
Bottom Line:
For beginners, it’s not about crushing yourself—it’s about learning to move well.
For seasoned lifters, it’s not about checking off reps—it’s about challenging your muscles with the right intensity.
Rep ranges are just a guideline. The real question is:
“Did that set push me close enough to create change?”
Still curious or have a question about your specific training? I’m always happy to nerd out on programming.
📩 alex@elevatemytraining.com
📍 Salem, OR
📞 (971) 600-0511