Rep Range Matters

Selecting the right rep range is essential to achieving your fitness goals, whether that's building strength, muscle growth, or power. To optimize your training, aim for 5-12 solid repetitions of an exercise, ideally performed close to technical failure. Why does this range matter? Here's why:

• Stimulating Muscle Growth and Strength: Lifting heavier weights closer to failure targets muscle fibers responsible for strength and hypertrophy (growth). This approach forces your muscles to adapt and become stronger over time.

• Avoiding Ineffective Training: Performing more than 20 reps with a weight that doesn't challenge you sufficiently won’t stimulate the same adaptations. Instead, your body will focus on endurance rather than strength and growth.

• Targeting Different Muscle Fibers: Our muscles contain various fibers—fast-twitch fibers, which respond to heavier weights and lower reps, and slow-twitch fibers, which handle lighter loads and higher reps. Combining rep ranges intelligently can yield well-rounded fitness outcomes.

Remember: Rep Range + Reps in Reserve (RIR) is the secret to finding the right intensity. RIR refers to how many reps you could still perform before reaching failure. Leaving 1-3 reps in reserve is optimal for strength and power development.

The Sweet Spot for Gains

When selecting a weight, don’t be afraid to experiment. It’s perfectly okay to test different weights, even if it means putting one back on the rack because it’s either too heavy or too light. Training is a journey of trial and error.

Wisdom Tip: Choosing a challenging weight is about balance. The weight should:

• Push you to work hard while maintaining proper form.

• Allow you to complete reps close to failure without compromising technique.

• Reduce the risk of injury while still promoting muscle development.

Finding this sweet spot may take a few tries, but that’s all part of learning what works best for your body. Over time, this experimentation will lead to more confidence in your choices.

A Relatable Gym Story

Let me share a little story that might resonate with you. When I first stepped into a gym, I was overwhelmed. I felt as though everyone else knew exactly what they were doing, and I was the only one second-guessing my choices. This sense of self-consciousness often crept in when I picked up a weight, unsure if it was the "right one." Sound familiar?

What I’ve learned since then—and what I always share with clients and students—is that nobody is born knowing what to do in the gym. Those people you're worried about? They might be struggling with their own insecurities or working toward different goals entirely. Limb length, range of motion, and mobility can make exercises look different on every body, and that’s okay.

If you're feeling uncertain, working with a coach can help you tailor your workout to your unique needs and give you the confidence to step outside your comfort zone.

Strength for Health

Building strength isn’t just about aesthetics or lifting the heaviest weight in the gym. Strength is a cornerstone of overall health and longevity. Here’s why it matters:

• Injury Prevention: Strength training improves joint stability and reduces the risk of injuries in everyday activities.

• Bone Density: Lifting weights can increase bone strength, reducing the risk of osteoporosis as you age.

• Metabolic Health: Muscle tissue is metabolically active, meaning it helps maintain a healthy metabolism and supports weight management.

• Functional Fitness: Strength makes everyday tasks like carrying groceries, climbing stairs, or playing with your kids easier and safer.

By focusing on appropriate rep ranges and weights, you're not just building muscle—you’re investing in your future well-being.

Finding Confidence in the Gym

If there's one thing I want you to take away, it's this: You belong in the gym, and everyone is on their own unique fitness journey.

No one starts as an expert, and mistakes are part of the process. Experimenting with weights, understanding rep ranges, and learning about your body’s needs will help you grow stronger and more confident over time. With practice, you'll find your rhythm and discover what works best for your goals.