I've provided a weight lifting rep chart on this page for those of you who need to know the approximate rep ranges for different purposes.
Of course, it's another free weightlifting chart compliments of WLC.
You can learn which rep ranges are for building power, strength, size, and endurance according to “other” sources.
Our weight lifting programs here at WLC focus on all rep ranges and building strength in every rep range.
All rep ranges build muscle so never focus on a single rep range.
I recommend you focus on building strength in all rep ranges.
You'll get the benefits of all the different rep ranges, and your body will transform.
We Can't Draw Lines in the Sand for the Perfect Rep Ranges for Everyone
Before we go any further, I want you to know that the rep ranges shown in the chart are only approximate rep ranges. There is no line drawn between rep ranges as indicated in the chart…
In other words, the # of reps might be slightly different for each and every person.
Some people will grow larger in size from lower reps, while some will grow from higher reps in the endurance range. Every person is different due to their muscle fiber make up.
I nor anyone else can draw a line and tell you the perfect rep ranges for you to build strength, power, size, or endurance. The chart below is just a general guideline for you to use.
If you've used any of my weightlifting programs before, you'll know that I recommend a variety of rep ranges. A variety of rep ranges will give you all the benefits you need.
|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|
Just so you know, I've grown great and gained lots of strength in the rep ranges of 4 to 6. My favorite rep range is the 4 to 6 range.
I do use many other rep ranges, though, because I think I benefit differently from all of them.
When using lower rep ranges, remember to warm up properly as you can injure yourself as the weights get heavier. It's up to you to ensure you are warmed up properly. We have warm up guidelines here on the site and within the WLC System.
In general, younger trainers can do very well with low reps while older trainers might want to stay with higher rep ranges. Any low rep ranges need proper warm up!
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. They should really help you understand more about the muscle building and strength building process.