Skip Navigation Links



    Learn More     Subscribe    
Join Now!      Login
Stevia - FDA Poll
Should stevia be approved as a sweetener by the FDA?
trength Training

How Many Repetitions?

© Wayne L. Westcott PhD

Wayne Westcott, Ph.D., is Fitness Research Director at the South Shore YMCA, national strength consultant, and author of several fitness books including Building Strength and Stamina and Strength Training Past 50.

Table 1

Strength gains for athletes training with muscle specific repetition range

(13 subjects)

Muscle Fibre Type Repetition Range Strength Improvement 10-Degree Chest Machine

Sprinters Predominantly Type 2 6-8 22.5 lbs.
440-880 Runners Even Mix 9-11 21.0 lbs.
Distance Runners Predominantly Type 1 12-14 20.0 lbs.

Table 2

Time and Repetitions Relationships for Different Muscle Fiber Make-up

Time Per
Exercise Set
Repetitions Per
Exercise Set

Type 2 Muscles 30-50 seconds 5-8 reps
Even Mix Muscles 50-70 seconds 8-12 reps
Type 1 Muscles 70-90 Seconds 12-15 reps

Add your comment     Previous   1  2  3    
About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth......more
Share   Facebook   Buzz   Delicious   Digg   Twitter  
From Our Sponsor
Featured Events
Wellness Inventory Certification Training - Level I
     February 18-May 20, 2014
     Los Angeles, CA USA
Additional Calendar Links
Wellness, Thinking, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us

Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.