The Best Rep Range For Weight Loss

One thing I’ve learned over the years is different rep ranges impact the body in different ways.

For example:

Using a weight that puts you between 1 and 5 reps tends to activate your central nervous system for maximum output.

Using a weight that puts you between 16–30 reps tends to improve your muscular endurance via pushing through high metabolite activity in the muscle aka the pump.

And 6–15 reps?

That seems to be the sweet spot where you’ll be able to gain strength consistently and have enough mechanical tension to build muscle like the lower rep training, without the higher recovery times of metabolic stress like the higher rep training.

I will say though, all the rep ranges can work as long as you’re pushing more reps or weight over time…

But if your goal is weight loss, then I’d recommend staying in that middle range of 6–15 reps.

Here’s why:

First off, it’s light enough to lower your injury risk compared to the 1–5 rep range.

Since you’re not eating as much while dieting, your recovery rate will be a little bit slower especially when it comes to joints and connective tissue.