Is the 3-5 rep range the best way to build strength?

Ask five different people how many reps you should do to build strength, and you’ll likely get five different answers. Some say higher reps are the way to go, while others argue that lower reps are the answer, and online fitness forums are filled with debates. With so much conflicting information, even seasoned lifters struggle to choose the right rep range for their workouts.

One thing we know for sure: not all rep ranges deliver the same results. Creating a strength routine can be tricky, and the rep range you choose can make all the difference in how quickly and effectively you get stronger.

So, what’s the solution? While there’s no one-size-fits-all approach, there’s a strong case for the 3-5 rep range when it comes to building strength. Here’s why this range is so effective for strength training.

Why less is more in strength training

When it comes to building strength, more isn’t necessarily better. Less can often be more. While high-rep training has its place in muscle-building and endurance training, strength is best developed with heavier loads and lower-rep ranges. The reason is simple: lifting heavier weights for fewer reps activates the nervous system and muscle fibres in a way that stimulates maximum strength gains without unnecessary fatigue.

However, lifting heavier weights is not something one manages to do right away. It requires progressively building muscle mass, refining your technique, and focusing on proper form to avoid injury. If you’re starting, it’s always best to consult an expert. You can always count on our external personal trainer partners to help you with customized training plans to ensure you lift efficiently and safely.

Ok, but is the 3-5 rep range the best way to build strength?

As you’ve probably figured out by now, there isn’t a foolproof rep range that guarantees strength gains for everyone. The ability to build muscle and strength depends on multiple factors, including genetics, diet, training intensity, and recovery. Hormonal differences, such as estrogen and testosterone levels, also affect how quickly a person can develop muscle.

That said, studies show that high-intensity, low-repetition resistance training is particularly effective for maximizing strength gains. At the same time, research also suggests that low-load training, when taken close to failure, can also be effective.

Both approaches share a common principle: training close to failure. More than counting reps, the key to building strength is pushing your muscles to their limit.

This brings up a key downside of lighter loads, which may explain the widespread preference for heavier weights and lower reps: reaching failure with lower weights takes significantly longer, making workouts more time-consuming and potentially less efficient.

In conclusion

Regardless of what studies suggest, the main takeaway is that no single rep range, number of sets, or training frequency will be optimal forever. To keep making progress, you must adjust these variables over time. Remember: you are an individual and should train like one. There’s no universal approach, and no single method works indefinitely. Incorporating variation is key to avoiding plateaus and sustaining long-term strength gains.