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Body & Soul personal trainer spotting his client performing chest presses

Lower reps (less than 6) favour increases in muscular strength. Higher reps (more than 15) favour muscular endurance improvements. The range of 6 to 15 gives the best balance of muscular strength and endurance. Improvements are best when fatigue is achieved upon completion. This is why the eight to twelve reps range has been adopted as a safe way for people to strength train.

Photo credit: Alexander Mainwaring

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