This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
There are 8 references cited in this article, which can be found at the bottom of the page.
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You’ve probably heard that doing 8-12 reps is a good target for your workouts. However, boosting your reps will build your muscle strength and toning.[1] You might be unsure about the best way to do this, but it’s easier than you might think! Whether you’re doing curls, deadlifts, squats, pushups, or any other exercise, these tricks will help you add more reps to your workout and build strength.
Steps
How Do You Increase The Weight You Lift?
Expert Q&A
- QuestionHow many reps should I do?Laila AjaniLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Fitness TrainerBetween 3 and 8 reps are great for strength training. However, if you want to increase your muscle size, that's best addressed with high reps, like 12, 15, or 20. That won't necessarily mean you'll be able to produce more force, however.
Video
Tips
- When you boost the number of reps you do, you’ll probably feel sore the next day. This is good! It means you got a good workout.Thanks
- Squeezing a few extra reps into your sets is also great for training your mind. You’ll see that you can motivate yourself to push through the fatigue.Thanks
Warnings
- Don’t try to boost your reps too much at one time. You could hurt yourself.Thanks
References
- ↑ https://www.mensjournal.com/health-fitness/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps/
- ↑ https://www.mensjournal.com/health-fitness/4-ways-get-more-reps-any-lift/
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ https://www.mensjournal.com/health-fitness/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps/
- ↑ https://www.theatlantic.com/health/archive/2019/09/bro-do-you-even-grease-the-groove/598837/
- ↑ https://www.mh.co.za/fitness/how-to-master-your-reps-to-boost-muscle-growth-here-are-the-basics/
- ↑ https://www.mensjournal.com/health-fitness/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps/
- ↑ https://www.helpguide.org/harvard/whats-the-best-exercise-plan-for-me.htm
- ↑ https://www.womenshealthmag.com/fitness/a19934356/strength-building-cardio/
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