Weight Lifting Rep Chart
|
| Rep Range | % of 1 Rep Max | Goal |
| 1 to 4 reps | 88% - 100% | primarily Power and Strength |
| 4 to 6 reps | 83% - 88% | some Strength and some Size |
| 6 to 12 reps | 70% - 83% | primarily Size and some Strength |
| 12 and above | 70% and lower | primarily Endurance and some Size |
You may also want to take a look at rep ranges for percentages of your 1 rep max. I've also included a 1 rep max percentage table along with the reps corresponding to each percentage.
| Reps | % of 1 Rep Max |
| 1 | 100 |
| 2 | 95 |
| 3 | 90 |
| 4 | 88 |
| 5 | 86 |
| 6 | 83 |
| 7 | 80 |
| 8 | 78 |
| 9 | 76 |
| 10 | 75 |
| 11 | 72 |
| 12 | 70 |
Just so you know, I've grown great and gained lots of strength in the
rep ranges of 4 to 6. My favorite rep ranges are 4 to 6 reps! I do use
many other rep ranges, though, because I think I benefit differently
from all of them.
So, ensure you try different rep ranges throughout your journey. You'll
most likely find a rep range that gives you the best results.
Hopefully, these weightlifting rep charts are exactly what you were
looking for! If not, please take a look at my Weightlifting Charts page
by following the link at the bottom of the page, or by going to Charts
on the Navigation Bar.
I've got a huge selection of downloadable weightlifting charts to help
you with your weightlifting program. Check them out!
Don't forget to share this page with your friends! Also, if you have a
request for a new chart or need help with anything, please contact
me.
| WoW Words of Wisdom "I like to
increase reps and increase weight at the beginning of a weight lifting
cycle.
When I get to a certain point where the weight gets very hard to increase, I start decreasing reps while increasing weight lifted. This is a sure fire method of building muscle! Increase the amount of weight you lift, and you will build muscle!" --Josh |
