5 - 8 reps should you be able to perform with perfect technique before increasing the weight for a particular strength training exercise.
What is reps and strength training exercise?
- Reps, or repetitions as they are sometimes called, are the actions of one full strength training exercise, such as one biceps curl.
- In between rest times, you perform sets of a certain number of reps.
- For muscle hypertrophy (increased growth), the American College of Sports Medicine advises 4 to 6 repetitions with greater weight, 8 to 12 repetitions for muscle strength, and 10 to 15 repetitions for muscle endurance.
- The National Strength and Conditioning Association (NSCA) claims that performing 2 to 6 sets of 6 or less reps (with 2 to 5 minutes of rest in between) or performing 1 to 3 sets of 8 or fewer reps are the optimal reps and sets for strength (with roughly 90 seconds to 2 minutes of rest in between).
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