How Many Reps Should You Actually Be Doing for Your Ideal Results?!

 

Hey hey, beautiful human!

You’ve seen workouts that say “3 sets of 10–12 reps”... but what does that actually mean? Should you stop at 10? Push to 12? Is one better than the other?

Let’s clear this up once and for all.

In this episode, I’m breaking down exactly how rep ranges work, what each one does for your body, and how to know if you’re actually lifting the right amount of weight for the results you want. We’ll get into:

  • What different rep ranges do (4–6, 8–12, 15+)

  • Why the 8–12 range is your sweet spot for lean muscle and body composition

  • How to know if it’s time to increase weight, reps, or change your approach

  • What it means to train to failure, and why it matters more than just hitting a number

  • How small tweaks in your reps and load can unlock bigger progress

I also share what I personally program inside Movement With Julie, and how you can use this info to feel more confident and strategic every time you lift.

And if you’ve been wondering, “Am I challenging myself enough to see change?” this episode will give you your answer.

🎧 Want to go even deeper? Check out Episode 531: Why Consistency Measures Progress Better Than the Scale

If you want more from me, be sure to check out… 

Transcript

00:00 -

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get in, let's go, let's get it, let's go. Hello, and welcome back to another episode on the Embrace your Real podcast.

00:30

Today we are gonna be diving into a topic that I know so many of you have wondered about, because it comes up all the time inside my messages, in my Movement With Julia app, with my subscribers, and that is this question right here how many reps should I actually be doing in my workouts? Maybe you've looked at a strength workout and seen something like three sets of 10 to 12 reps. That is this question right here how many reps should I actually be doing in my workouts? Maybe you've looked at a strength workout and seen something like three sets of 10 to 12 reps and immediately thought, okay, but do I stop at 10? Do I push to 12? Does it even matter which one I choose? Or maybe you felt unsure about whether you're lifting the right amount of weight to get the results that you actually want. I get it. I've been there too, and today we're going to be breaking it all down so you can feel confident in what you're doing and why. In today's episode, we're going to be covering what each rep range actually does for your body and results, why most of my movement with Julie programming uses anywhere between eight to 12 rep range, and how to know when to increase reps, when to increase weight and how to tell if you're challenging your muscles in the right way. We're also going to be talking about how to tell if you're challenging your muscles in the right way. We're also gonna be talking about how to understand this one simple piece of workouts that can completely change how you show up, how you progress and how you feel in your body over time.

01:33

Before we dive in, though, I wanted to share this review. It comes from Amist, or Amit. She gave a five-star review and said love it. I absolutely love this podcast advice, tips, tricks and a healthy dose of positivity. Julie's podcast has been a game changer for me, and I've struggled with self-image and self-doubt all my life. Julie's words fill my cup and inspire me to embrace myself so I can be doing all I can with my best self For me, my family and my world. Thank you, julie, for what you do. I appreciate it more than you know. Oh, my goodness, I love this so much. Thank you so much for taking time out of your day to send it in this review.

02:08

If you could scooch over to Apple Podcasts and type in Embrace your Real First, make sure you're subscribed so that you never miss an episode. We release them every Monday and Thursdays and then you can also scroll all the way down. You'll see that rating and review section. There. We are really trying to reach more women, and the reviews are a great way to do that. So thank you, thank you, thank you.

02:27

All right, let's just dive in Number one. You have to know that not all rep ranges are created equal, and here's kind of what each one does. So I want to break down the three most common rep ranges and what they're actually designed for. Okay, so let's talk about the four to six rep range. This is what we call pure strength zone. So if you've ever watched like power lifters or athletes training for maximum force, this is usually where they live. The goal here is simple Lift the heaviest weight that you possibly can for a few solid reps. And we're taking big lifts like squats, deadlifts, presses using that weight around 80 to 90% of your one rep max, which is intense, it's powerful and it's absolutely build strength.

03:07

Now, does this rep range build muscle? Yes, it does. Anytime you challenge your muscles, you're stimulating growth. But this rep range is not the most efficient if your goal is to build lean muscle mass that gives you that sculpted tone look that most of us are aiming for. And that's because the focus here is more on strength and neural adaptation, basically training your brain and your body to recruit as many muscle fibers as possible to move that heavy load, rather than on creating that volume and time under tension that really drives that hypertrophy, which is that muscle growth.

03:41

Another thing to know is, because the weights are so heavy, you usually need longer rest periods between sets something like two minutes, three minutes, all the way up to five minutes, depending, to recover enough to lift again with good form and form is everything in this range. If your form breaks down, even a little bit, it increases your risk of injury tenfold. And speaking of recovery, this kind of training puts a big load on your central nervous system, which also means that you will need more recovery between your workout. So if you're training in that four to six rep range, you'll likely need at least one full rest day between strength sessions or you'll alternate muscle groups to give your body time to bounce back. So if your goal is max strength maybe you're training for performance or want to hit some big personal best four to six reps might be a great fit. But if your focus is more on building lean, functional muscle and feeling strong and sculpted in your everyday body, that eight to 12 rep range which is what we'll talk about next, is probably going to be a better match for you. All right, next up is eight to 12 rep range, which is what we'll talk about next is probably going to be a better match for you.

04:45

All right, next up is eight to 12 reps. So this is what we call the hypertrophy range, and this is where most of the workouts inside Mimut with Julie app are built. Now, hypertrophy might sound like a fancy technical word, but it basically just means muscle growth. And before your mind jumps to bulking, let me clarify. When I say growth, I don't mean getting big or bulky. I mean building lean, functional muscle that gives your body shape, definition and strength. This is the kind of muscle that helps you look sculpted and feel strong in your clothes, in the mirror, in your workouts.

05:16

This eight to 12 rep range is often called the Goldilocks zone of strength training. So not too heavy, not too light. It's that just right balance for where you're lifting a challenging weight but still able to keep solid form, stay mentally focused and get that satisfying muscle pump at the end of your set. And here's why it works. This rep range keeps your muscles under tension for long enough to signal to them like hey, we need to grow, and that time under tension is one of the key drivers of muscle development. You're not just moving the weight, you're creating stress that your muscles will adapt to, and over time, that's what leads to visible change. Another benefit is that you don't need super long rest breaks between sets. So usually 60 to 90 seconds max is plenty. I mean even down to like 20 to 45 seconds. This means that your workout stays efficient, your heart rate stays up and you can get in and out without spending hours on your workout. Plus, the weight isn't at your absolute max. You can train this way more frequently throughout the week so often. Three to five days without burning your nervous system or needing a huge block of recovery. So if three to five days without burning your nervous system or needing a huge block of recovery, so if your goal is to build lean muscle, feel stronger and increase your confidence and change your body composition, this rep range is really where the magic happens and that's why it is the foundation of the movement with Julie workouts. It's not about lifting for the sake of lifting. It's about training in a way that supports the body that you actually want to build.

06:46

Okay, let's go to the 15 to 18 plus reps. So let's talk about the higher rep range, which is, you know, 12 to 15 and beyond. This is where most people go when they're doing like, more cardio based resistance training or focus on muscular endurance. So the weights are typically lighter, the rest time is shorter and you're usually moving at a quicker pace and, yes, you're gonna feel the burn. So this range gets your heart rate up, it keeps your body moving and you can absolutely help improve your muscle stamina. It's a great way. It's great for conditioning, boosting your overall endurance and squeezing in that sweaty, fast-paced workout If you love that feeling of your muscles on fire and you're short on time, this range can definitely come in handy, but here's what you need to know Just because you're sweating a lot or your muscles are burning doesn't mean that you're building lean muscle mass.

07:34

In fact, the 12 to 18 rep range is not the most effective zone if your goal is to shape your body, increase definition and build strength, and that's because the weight that you're using is usually too light to create enough stimulus for real muscle. Now, does this mean that this rep range is bad? No, absolutely not. It just means that it serves a different purpose. And if your goal is to feel stronger, build muscle and create those tone-sculpted curves, you're gonna wanna spend most of your time in the eight to 12 rep range that sweet spot there. Where to your time? In the eight to 12 rep range, that sweet spot there where the weight is heavy enough to challenge your muscles, but the reps are still high enough to build volume and growth over time and again?

08:10

This is exactly why I structure the movement with Julie workouts around that hypertrophy range, because I know that most women want to feel strong, confident and actually see progress. And while endurance workouts have their place, they're not where the biggest body composition changes happen. And number two is if your goal is a strong, lean, sculpted body, hypertrophy is where it's at. So let's be honest Most women who come into my Movement With Julie app, they aren't training for max lifts or competitions. They just want to feel like they're everyday women. They want to feel strong, confident, sculpted. They want definition in their arms, their shape in their glutes and feel like their workouts are actually making a visible difference. And that's exactly why we focus on the hypertrophy training, which is just again the scientific term for muscle growth. So this is the kind of training that helps you build lean muscle match, which in turn, gives your body shape, structure and that tone look that most of us are after.

08:59

Now here's what the science comes in. So to grow muscle, your body needs these key signals. Number one is mechanical tension. So this is the physical stress placed on your muscle fibers during the lift. When you lift a challenging weight through a full rep range of motion, those fibers experience stretch and contraction, which sends a signal to your body like okay, we need to get stronger here. And studies have shown that sustained mechanical tension is one of the most important drivers of muscle growth. Number two is training volume, and this means that the total amount of work that you do, calculated by reps, sets weight. The eight to 12 rep range allows you to perform enough reps at a meaningful intensity to maximize the volume, and research consistently shows that moderate rep ranges with sufficient volume are ideal for hypertrophy.

09:52

Number three metabolic stress and fatigue. So when you lift in this range and you push close to failure, your muscles experience a buildup of byproducts like lactate. So this contributes to what we call metabolic stress, which causes that burn feeling and that plays a role in muscle signaling. So it helps trigger the hormones and the cellular process that supports growth. And last but not least, number four muscle damage and repair. So when you strength train, you create those tiny micro tears in your muscle fibers and this is totally normal and a part of the process. Your body actually repairs those micro tears by rebuilding the muscle tissue stronger than it was before. That's literally how muscle grows, by healing and adapting after each workout. So, unlike lower rep, heavier weight strength training, hypertrophy doesn't overly tax your central nervous system and this means that you can recover faster, train more frequently and make progress without burning out your body or your motivation. So when you're working in that eight to 12 rep range, you're creating the optimal environment for muscle growth enough challenge to stimulate that change and enough reps to practice and improve form and enough volume to keep you progressing week to week and again. This is exactly why the Moot with Julie app is built around this range for the majority of the workouts. It's for the weekly workout program. It's not just about getting stronger, it's about doing it in a way that supports your energy, your confidence and sustainable progress.

11:16

You don't need to lift the heaviest weights in the room. You just need to lift the right weight for your body in the right range, with consistency based on your goals. Number three. So the question is do I do 10 or 12? How do I know what the rep range is right for me? So this is where the rubber meets the road.

11:33

Let's say your workout says three sets of 10 to 12 reps. So what do you do? Here is what I personally would want you to ask yourself Could I do more than 12 reps with this weight, or am I truly challenging myself? If you can get to 12 reps and feel like you could definitely could have done 15 or 20, that means that the weight is too light. You should finish those last one to two reps thinking, okay, this is tough, I could probably do one more, but it wouldn't be pretty. So here's your super specific guide.

12:03

So let's get into the nitty gritty. Just because knowing the rep range isn't enough. You've got to know how to actually use it in your workout. And here's how to know if the weight that you're using is right for your goal of building lean muscle. If you can barely hit 10 reps with good form, meaning that your last couple of reps are slow, controlled and challenging, but not sloppy then you're right where you need to be. That's a great place and stay and work in that weight. If you can get to 12 reps but there's no way you could have done 13 with clean form that's also perfect.

12:36

You've pushed your muscles close enough to failure to trigger growth while still keeping it safe and effective. If you're breezing past 12 and still repping out at 15 or more, then that is a signal to go up in weight. You're probably not creating enough tension to really challenge your muscles, which means that you're likely not getting the results that you could be getting from your program, and this is why we call training close to failure, where your last rep or two feels tough, like your muscles are really being pushed but your form is still controlled. You shouldn't be like flailing all over the place or breaking down, but you should be uncomfortable and that's the sign that you're stimulating growth. Now here's the part that most people forget is that your muscles don't know the number. They don't have a rep counter saying oh hey, we hit 10, time to grow. What they do know is the amount of tension and fatigue that they've experienced during a set. That tension is what signals to your body like we need to get stronger here.

13:34

So the rep range, that's just a tool. It gives us the general structure to follow, but the results come from choosing a weight that actually challenges you inside the range. And you've got to make those reps count. And that's where consistency and self-awareness come in. You've got to be honest with yourself in the moment, like are you stopping at 12 because the plan said 12 or because your muscles truly couldn't go? Another clean rep? That's the difference between going through the motions and actually training with purpose. And the cool part is, once you get used to working this way, it becomes second nature, like you'll start to feel more comfortable and more capable and more in tune with your body strength, and that's what we're after.

14:10

And number four is don't be afraid to level up. Progress means getting uncomfortable. I know it's tempting to stick with the weight that feels safe, like you know, the one that you've been lifting for months and you've gotten really good at it. But growth comes from progressive overload and that just means doing more over time more weight, more reps, more challenge. So here's your permission slip If you're consistently hitting the top of your rep range and it's starting to really feel easy, it's time to go up in weight. Even if that means that you drop back down to eight reps for a bit, you'll build back up to 12 and you'll be stronger for it. And last but not least, number five, your body will respond to what you give it. So give it the right kind of challenge.

14:53

Okay, we got to talk about something, because I know so many of us fall into this without even realizing it, and that's staying a little too comfortable with our workouts. Like, maybe you found a weight that feels safe, you know exactly how it moves, you can finish sets without too much strain, you've been using it for a while now, it's predictable, it's familiar and hey, there's nothing wrong with feeling confident in your workouts, but here's the thing If your workouts are starting to feel easy, your results are probably starting to slow down too, and that's where the science of progressive overload comes in. In simple terms, your muscles only grow and get stronger when they're challenged beyond what they're used to, and this means that you've got to push a little harder over time. Add more weight, push close to failure, add a rep, add a set, give your body a reason to adapt, and if you're always hitting 12 reps easily that's your cue it's time to increase that weight, even if that means that you drop back down to eight reps for a bit. That's not regression, that's actually strategy. You are building your way back up to 12. And when you do, you'll be stronger, leaner and one step closer to the results that you're looking for.

15:47

Okay, now let's talk about another way to level up that oftentimes gets overlooked, which is varying your workout. So doing the same workout over and over again isn't just boring, it can actually stall your progress. Your muscles adapt fast, which means that if you keep hitting them with the exact same type of stimulus, they eventually stop responding. And that's why, inside my Moot with Julie community, my dumbbell-only workouts. We switch things up regularly. One week we might be focusing on supersets and trisets. Another week we are really having heavy emphasis on tempo. Another week we are really focusing on heavier sets with a single exercise. There's so many different things that happen inside my movement with Julie.

16:25

Weekly workouts from week to week and changing the way that you challenge your muscles, whether it's through rep tempo, movement variations, workout splits, even switching dumbbells for resistance bands now and then, helps to keep your body guessing and growing. So if you've been feeling stuck, I want you to ask yourself like have I increased my weight lately? Am I pushing close to failure on my last reps? When was the last time that actually switched up the structure of my workouts? And if it's been a while, I want you to take this as a nudge Like. Growth happens when you lean into the challenge, not when you play it safe. You don't need to overhaul everything overnight. Just start with one thing add two pounds, add five pounds, try a new tempo, tweak your routine. Little changes lead to big results, especially when you make them consistently All right. So now you have your complete guide to figuring out how many reps you should actually be doing for the results that you want.

17:14

Let's do a quick recap. So the four to six rep range is a great rep range for pure strength training, but it requires heavier weight, longer rest and more recovery between workouts. The eight to 12 rep range is your muscle sculpting sweet spot. It builds lean muscles, supports your metabolism and helps to create that shape and tone that you're looking for. I have to always say please also remember that nutrition plays a huge role in this, but for the sake of this podcast, I'm just talking about like rep ranges, but just keep that in mind. Nutrition absolutely plays a role in that. Number three is the 12 to 15 plus rep range is focused more on endurance and cardio based resistance. It's not bad, but it's not the most effective if your main goal is muscle definition. Number four if your goal is a strong, sculpted, confident body, then the eight to 12 rep range is where you want to live for the majority of our workouts and it only works if you choose the weights that challenge you and, finally, don't be afraid to level up.

18:11

Progress means getting uncomfortable and this includes increasing that weight when it's time, changing up your workouts to keep your body adapting and listen if you're thinking okay, I get it, but I absolutely have no idea which workouts to do or when to increase my reps or weight. And this is exactly why I created my movement, which really dumbbell only weekly workout group, like every week. You get fresh, effective strength training workouts that all you need. All you need is a few pair of dumbbells in a small space. It follows a strategic plan. I guide you through things. I give you reps, sets, rest times, variations. All you literally have to do is show up and put in the work and we switch things up regularly so your body stays challenged and progress never stalls.

18:53

You can go to sale. That's S-A-L-Emovementjuliecom. Again, that's sale, s-a-l-emovementjuliecom. And I will also include it in the show notes that you can easily go check that out. And if this episode helped you feel more confident in your training or just gave you kind of that aha moment, would you do me a favor and share it with a friend? That would mean the absolute world to me and it just helps more women find these tools and support. And if you loved this episode, I know you will also love episode 531, why consistency measures progress better than the scale. So I will go ahead and link that in the show notes as well, so that you can easily go check that out.

19:29

But that is all that I have for today's episode. I love you so dang much, I mean it, and I'll talk to you in the next one. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.

 
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