25/08/2026
8 reps? 10 reps? 15 reps? What does the number actually mean?
A rep is simply one complete repetition of an exercise.
If your programme says:
Squat - 3 × 8
That means:
8 squats → rest → repeat for 3 sets.
Simple enough.
But why might your coach prescribe 6 reps instead of 12?
Generally, lower rep ranges allow us to use heavier loads, while higher rep ranges require lighter loads and involve performing the movement more times.
But here's where it gets interesting:
There aren't magic rep ranges.
You may have seen:
1–5 reps = strength
8–12 reps = muscle
15+ reps = endurance
It's a useful simplification, but the reality is more nuanced.
Research suggests we can build muscle across a fairly broad range of repetitions when the resistance provides enough challenge.
For improving maximal strength, however, training with heavier loads tends to have an advantage.
So why might we choose 6, 8, 10 or 15 reps?
It depends on:
→ what we're trying to improve
→ the exercise we're doing
→ the resistance available
→ your experience
→ how well you tolerate the movement
→ where you are in your programme
And the number isn't useful without considering how challenging those reps actually are.
Doing 10 repetitions with a weight you could comfortably lift 30 times isn't the same training stimulus as doing 10 when you could probably only manage another 2–3 good repetitions.
That's why we don't prescribe reps in isolation.
The reps tell you how many times to perform the movement.
The load and effort determine how challenging those repetitions are.
And your goal helps us decide how to put those pieces together.
Align - Functional Fitness
