What is the recommended repetition range for healthy adults during resistance training?

• A. 5-8 reps
• B. 10-15 reps
• C. 8-12 reps
• D. 12-20 reps

Answer: (C)

Eight to twelve repetitions per set is the typical range for healthy adults when training with resistance. This range strikes a balance between enough load to recruit a broad mix of muscle fibers and enough time under tension to stimulate growth, while still allowing multiple sets and manageable effort. It aligns well with building muscle size and strength without requiring the extreme loads of very low reps or the primarily endurance focus of very high reps.

Fewer repetitions with heavier weights emphasize maximal strength and neural adaptations, whereas higher repetitions target muscular endurance. For most people aiming to gain both size and strength, eight to twelve reps provides the most efficient stimulus.