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The idea of an optimum ‘musclebuilding rep range’ of 8-12 is being challenged by a growing body of research that suggests much higher rep counts – up to 30 – can be just as effective.
One notable study, published in Sports Medicine, found that high-rep ‘lower-load resistance training’ (with weights less than 50% of one-rep max) completed to failure can work just as well as lower-rep higher-load training (with weights over 70% of one-rep max). In other words, lifting lighter weights to the point of failure can be as effective as lifting heavier weights for fewer reps.