reps

Reps, short for repetitions, are a basic unit of measure in resistance training. One rep is one complete cycle of an exercise from the starting position through the full range of motion to the end position. The number of repetitions performed in a set, along with the number of sets, determines training volume and helps guide intensity and progression.

Common goal-based ranges include endurance (15 or more reps per set), hypertrophy (roughly 6–12 reps), and strength (typically 1–6 reps). Power training may use 1–5 reps with an emphasis on speed. Reps are performed with a chosen tempo, which defines the speed of both the lifting and lowering phases and can affect stimulus and muscle fatigue.

Other concepts related to reps include reps in reserve (RIR), which estimates how many more reps could be performed before failure, and AMRAP (as many reps as possible) used in time-limited sets. Progression is usually achieved by increasing reps, adding weight, or adjusting tempo and technique while maintaining safe form.

Practical notes emphasize proper technique and form to ensure safety and effectiveness. Heavier loads often require greater attention to technique and may benefit from supervision or spotting. Reps can be performed with various equipment, including free weights, machines, and resistance bands, and are a central element of most resistance training programs accessible to different fitness levels and goals.