Are you wondering how many reps of bench press you should be doing to achieve your fitness goals?

If you’re short on time, here’s a quick answer to your question: It depends on your fitness level and goals.

In this article, we’ll explore the different rep ranges for bench press and how many reps you should do based on your fitness goals.

Whether you’re trying to build muscle, increase endurance, or just maintain your current fitness level, we’ve got you covered. Let’s get started!

Understanding Rep Ranges

If you’re new to strength training, you may be wondering about the best number of reps to do when performing the bench press. The answer depends on your fitness goals and training experience. Understanding the concept of rep ranges can help.

What are rep ranges?

Rep ranges refer to the number of repetitions you perform in a set of an exercise. The most common rep ranges are:

  • Low rep range: 1-5 reps
  • Moderate rep range: 6-12 reps
  • High rep range: 12+ reps

The rep range you choose can impact the results you get from your workout.

The different types of rep ranges

Low rep range: This rep range is ideal for building strength. When you perform fewer reps with a heavier weight, you promote neuromuscular adaptations that can improve your ability to lift heavier weights in the future.

Moderate rep range: This rep range is ideal for building muscle size. When you perform moderate reps with a weight that is challenging but still allows you to maintain proper form, you create metabolic stress in the muscle, which can lead to muscle growth.

High rep range: This rep range is ideal for muscular endurance. When you perform high reps with a lighter weight, you improve your ability to sustain muscular contractions for longer periods of time.

How many reps should you do?

If you’re looking to build strength, aim for a low rep range. If you’re looking to build muscle size, aim for a moderate rep range. If you’re looking to build muscular endurance, aim for a high rep range.

It’s important to note that the number of reps you perform is just one factor in a successful workout program. It’s also important to vary your exercises, use proper form, and progressively overload your muscles over time.

For more information on strength training, check out or ACE Fitness.

Building Muscle

Building muscle is a common goal for many people who hit the gym regularly. To maximize muscle growth, it’s important to understand the concept of hypertrophy.

Hypertrophy refers to the process of increasing muscle size by increasing the size of individual muscle fibers. This is achieved through resistance training, such as weightlifting, which creates small tears in the muscle fibers that then repair and grow larger.

So what is the best rep range for muscle growth? Research suggests that moderate rep ranges, typically between 6-12 reps per set, are most effective for hypertrophy. This range provides enough resistance to damage the muscle fibers and stimulate growth, while also allowing for enough repetitions to fatigue the muscle.

But how many reps should you do for hypertrophy? This can vary depending on the individual, their fitness level, and their specific goals. However, a good starting point is to aim for 3-4 sets per exercise, with 8-12 reps per set. This provides a good balance of resistance and volume to promote muscle growth.

Rep Range Goal
1-5 reps Strength
6-12 reps Hypertrophy
12+ reps Endurance

It’s important to note that everyone’s body is different, and what works for one person may not work for another. It’s also important to constantly challenge your muscles by gradually increasing weight or reps over time.

Remember, building muscle takes time and consistency. By incorporating moderate rep ranges into your resistance training routine, you can effectively promote hypertrophy and work towards achieving your muscle-building goals.

For more information on muscle hypertrophy and strength training, check out this study published in the Journal of Strength and Conditioning Research.

Increasing Endurance

What is endurance?

Endurance is the ability to perform physical activity for an extended period of time without getting tired or fatigued. It is an essential component of fitness and is required for many sports and activities such as running, cycling, and swimming. Endurance training involves repetitive exercise that challenges your cardiovascular system and improves your body’s ability to transport and use oxygen efficiently.

The best rep range for endurance

The best rep range for endurance is between 12 and 20 reps. This range of reps is often referred to as the “hypertrophy range” and is ideal for building muscular endurance. It is important to note that higher reps do not necessarily mean that you will be lifting lighter weights. You can still lift heavy weights with this rep range, but the focus should be on completing more reps rather than lifting heavier weights.

How many reps should you do for endurance?

The number of reps you should do for endurance depends on your fitness level, goals, and the specific exercise you are performing. A general rule of thumb is to aim for 12 to 20 reps per set with lighter weights. If you are a beginner, start with lower reps and gradually increase the number of reps as your fitness level improves. If you are an advanced lifter, you can increase the number of reps to challenge your endurance further.

Remember, endurance training is just one component of a well-rounded fitness program. It is important to incorporate other types of exercise such as strength training and flexibility training to achieve optimal fitness and health.

Maintaining Fitness

When it comes to fitness, maintenance is just as important as making progress. In fact, maintaining your fitness level is often more difficult than achieving it in the first place. Consistency is key, and finding the right rep range can help you maintain your fitness level.

The best rep range for maintenance is typically between 8-12 reps per set. This range allows you to build muscle endurance and maintain your current muscle mass. It is also a good range for those who are looking to tone their muscles without bulking up too much.

So, how many reps should you do for maintenance? The answer depends on your fitness level and goals. If you are just starting out, it is best to start with a lower rep range and gradually work your way up. For maintenance, aim to do 3-4 sets of 8-12 reps per exercise.

If you are looking to maintain your fitness level, it is important to not only focus on your rep range but also your overall exercise routine. Incorporating a mix of strength training, cardio, and flexibility exercises can help you maintain your fitness level and prevent boredom with your workouts.

  • Tip: If you are unsure about your rep range or exercise routine, consider consulting a personal trainer or fitness expert. They can help you create a customized workout plan that is tailored to your goals and fitness level.

Remember, maintaining your fitness level is an ongoing process that requires effort and dedication. By finding the right rep range and exercise routine, you can maintain your fitness level and continue to see progress over time.

Tips for Bench Pressing

Bench pressing is a popular exercise that can help you build upper body strength. However, to get the most out of this exercise, it’s important to follow proper form, breathing techniques, and rest and recovery recommendations.

Proper Form

One of the most important aspects of bench pressing is proper form. This includes having a stable base, keeping your feet flat on the ground, and maintaining a neutral spine. Your grip should be slightly wider than shoulder-width apart, and your elbows should be tucked in close to your body. It’s also important to lower the barbell to your chest in a controlled manner, rather than bouncing it off your chest.

For more information on proper form, check out this guide from

Breathing Techniques

Breathing properly during bench presses can help you maintain proper form and reduce your risk of injury. Take a deep breath before you begin each rep, and exhale as you push the barbell away from your chest. This can help you maintain core stability and keep your body in the proper position throughout the exercise.

Rest and Recovery

Rest and recovery are important aspects of any exercise routine. When it comes to bench pressing, it’s recommended that you give your muscles at least 48 hours of rest between workouts. This allows your muscles to recover and grow stronger.

Additionally, incorporating stretching and foam rolling into your routine can help reduce soreness and improve flexibility. For more information on rest and recovery, check out this article from the American Council on Exercise.


In conclusion, the number of reps of bench press you should do depends on your fitness goals.

If you’re looking to build muscle, aim for a rep range of 6-12 with heavier weights.

For endurance, a rep range of 15-20 with lighter weights is ideal.

And if you’re just trying to maintain your current fitness level, a rep range of 10-15 with moderate weights is recommended.

Remember to always use proper form, breathe correctly, and allow for adequate rest and recovery between workouts.

With these tips in mind, you’ll be able to optimize your bench press routine and achieve your fitness goals in no time!

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