Understanding repetition (rep) ranges and their associated intensity levels is crucial for tailoring workouts to specific fitness goals. Here's a breakdown of how different rep ranges align with various objectives:

1. Strength Development 🐂

• Rep Range: 1–5 reps per set
• Intensity: High (≥85% of one-repetition maximum [1RM])
• Purpose: Enhances maximal strength by recruiting a higher number of muscle fibres and improving neuromuscular efficiency.
• Example Exercises: Heavy compound movements like squats, deadlifts, and bench presses.
• Note: Due to the high intensity, longer rest periods (2–5 minutes) are recommended between sets to ensure adequate recovery.

2. Muscle Hypertrophy (Muscle Growth) 💪

• Rep Range: 6–12 reps per set
• Intensity: Moderate (65–85% of 1RM)
• Purpose: Promotes muscle size increase by inducing metabolic stress and muscle tension.
• Example Exercises: A mix of compound and isolation movements, such as bench presses, rows, and bicep curls.
• Note: Rest periods of 30–90 seconds are typically used to maintain muscle tension and metabolic stress.

3. Muscular Endurance 🏃

• Rep Range: 15+ reps per set
• Intensity: Low (≤65% of 1RM)
• Purpose: Enhances the muscle's ability to sustain prolonged activity.
• Example Exercises: Bodyweight exercises like push-ups, lightweight resistance training, and circuit training.
• Note: Shorter rest periods (≤30 seconds) are common to simulate endurance conditions.

4. Power Development