How many reps for strength training?
The simple answer is - one to five repetitions, but let’s dive into the details.
Strength can be broadly defined as the ability to create maximal force against an external resistance. My advice here will focus on how we make you stronger for your sport. Here are 3 tips to help organize your strength training in an effective and efficient manner.
Rep Count - If you are new to resistance training don’t sweat the details yet. Research shows that individuals who are new to resistance training will gain muscular strength with a wide variety of reps. I recommend 5-15 reps per set for people newer to lifting. More experienced lifters will can spend more time in the 3-6 rep range for most of their strength training. Start out with 3-4 sets per exercise, not including your warm up set.
Control the eccentric movement through the entire range of motion. This is also known as the ‘lowering’ phase of the lift. Over time this type of loading will enhance the strength of your connective tissues. Recommendation: Incorporate phases on a regular basis where all of your eccentric tempos are 2-5 seconds long for each rep. Keep in mind this will be more fatiguing than a ‘normal’ tempo.
Pair the right exercises together. Rest periods for strength training between sets can take 2-5 minutes for proper recovery. A great way to use this rest time is to pair opposing exercises together. Example: barbell squat paired with a grip strength exercise. While your lower body recovers from the squat you can do your grip strength work without sacrificing your recovery for your squat. Another example of this would be a push and pull upper body pairing - push ups and rows for example. This can help save time over an entire workout without reducing the training effect.
References
1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.