How to use round and rep ranges

We often program, “4-5 rounds,” or “8-10 reps,” and many people assume this means you’re a slacker if you don’t do the higher number.

This is not the case. The higher range isn’t the goal. In fact, the lower of the range presents the opportunity for more intensity with less volume.

Instead of defaulting to the higher ranges, consider the following.

How’s your body feeling?
Where are you at on your program? Did you just start? Or have you done this workout a few times before?
Are you in a rush to get it done?
Feeling energized?

When it’s the first time doing a workout, or maybe even the second, it’s a good chance to do the lower range of rounds/sets. It’ll give you more time to sort things out. It will allow for more rest time, which, you probably will need in the first and second week of a program.

If you’re feeling strong, the lower rep range can encourage you to go heavier. Over time, add reps to that weight and start the process over.

If you’re feeling weak, the lower rep range can let you do the same weight for fewer reps—keeping up your strength and loading without being as taxing on your body.

Don’t just do the higher ranges. The sets and reps ranges are a way for you to take charge of your program, modify intensity and keep getting stronger and more fit.

—Justin Miner