So How Many Reps?

How Many Reps Should You Do When Lifting Weights?

When you're new to lifting weights, all the numbers can feel a little confusing. But don’t worry—it’s actually pretty simple once you break it down. The number of reps (or times you lift something) helps shape what kind of results you get.

Here’s a quick way to think about it:

• 1–6 reps = get stronger. You’re lifting heavy weights for fewer reps. Great if you want to feel powerful.

• 6–12 reps = build muscle. You’re using a weight that’s still challenging, but you can lift it more times.

• 12+ reps = build endurance. The weight is a little lighter, and you’re doing more reps to build stamina.

Want a simple starting point?

If you’re just getting into it, try 10–12 reps with a weight that feels tough by the last few reps—but not impossible. Focus on good form, breathing, and moving slowly and with control. If the weight you choose allows you to do a lot more reps and your goal is to build muscle, increase the weight incrementally until you are in the 10-12 rep range. Of course you can go as low as 6 reps to build muscle, but if you’re a newbie, stay in the 10-12 rep range and up to 15 reps at most.

Over time, as you get stronger or your goals shift, you can change the number of reps to match.