Optimal Rep Range for Strength

• For weights between 70% and 90% of your one-rep max, the optimal number of repetitions is one-third to two-thirds of your maximum reps.
• For example, if your 10-rep max is a certain weight, you should do three to six reps with that weight in training.
• This range avoids injury and technical breakdown while maximizing strength gains.
• While the scientific basis is unknown, empirical evidence supports this 'roughly half' rep range approach for decades.
• There are other training methods, like step loading (best for beginners), wave/cycle loading (build up, reduce, repeat), and variable loading, but they are outside the scope of this note.