Strength Training: How Many Repetitions?

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Strength Training: How Many Repetitions?

Wayne Westcott L. PhD ©

Wayne Westcott, Ph.D., is Fitness Research Director at the South Shore YMCA, national strength consultant, and author of several fitness books including Building Strength and Stamina and Strength Training Past 50.

Table 1

Strength gains for athletes training with muscle specific repetition range

(13 subjects)


	Muscle Fibre Type	Repetition Range	Strength Improvement 10-Degree Chest Machine

Sprinters	Predominantly Type 2	6-8	22.5 lbs.
440-880 Runners	Even Mix	9-11	21.0 lbs.
Distance Runners	Predominantly Type 1	12-14	20.0 lbs.

Table 2

Time and Repetitions Relationships for Different Muscle Fiber Make-up


	Time Per Exercise Set	Repetitions Per Exercise Set

Type 2 Muscles	30-50 seconds	5-8 reps
Even Mix Muscles	50-70 seconds	8-12 reps
Type 1 Muscles	70-90 Seconds	12-15 reps

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About The Author

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more

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