Your Guide To Rep Ranges

There are many times in class when you’ll see a range of reps on the board for example: DB lateral raise: 12–15. But what does that really mean? Why are we given the option to pick the reps?

Rep ranges aren’t random. They’re a valuable tool coaches and programmers use to guide how hard you work, influence training adaptations, and shape how you should approach each movement.

What Is a Rep Range?

A rep range is simply the number of repetitions you perform for an exercise in a set for example:

• 8–10 reps

• 12–15 reps

These ranges can vary, but they usually stay within boundaries that match a specific training goal. The three most common categories are strength, hypertrophy, and muscular endurance.

Strength (1–6 reps):

• Focuses on strength and power

• Heavier weights

• Higher intensity

Hypertrophy (7–12 reps):

• Builds muscle and work capacity

• Moderate to heavy loads

Muscular Endurance (12–20+ reps):

• Improves muscular endurance

• Lighter loads

• Great for accessory work

In a well designed program with a clear goal, you typically won’t see rep ranges that span multiple categories for example, 6–12 reps. That range is too wide and doesn’t align with one specific training outcome.

Why the Rep Range?

One big reason coaches use ranges instead of fixed numbers is that everyone responds to training differently.

Some people thrive on higher-rep work, while others perform better with lower reps and heavier loads. Knowing what you respond to and how you feel on a given day helps maximize results over time.

Sliding rep ranges also account for day-to-day readiness:

• Feeling great? Push toward the top end of the range.

• Feeling fatigued? Stay near the lower end.

Both approaches are productive when the intensity and intent are right.

Do I Always Have to Hit the Top Number?

No and that’s exactly why ranges exist.

If the workout says 12–15, some days you’ll hit 15. Other days, 12 is just right. Both are effective.

What matters most is:

• Effort

• Consistency

• Proper form throughout the movement

If you finish a set and feel like you could do many more reps, go heavier next set.
If you can’t reach the bottom number, scale the load down.

Why Rep Ranges in Group Classes?

In group settings where coaches are monitoring multiple athletes and can’t manage everyone’s weights rep ranges help:

• Accommodate different strength levels

• Keep class moving

• Ensure each person is training in the correct range, with built-in flexibility