Building Strength vs Muscle vs Endurance

An recent research review paper shed some light on how these fitness components may be maximized

All illustrations by the author.

If you’ve consumed any form of fitness content for a decent amount of time, there’s a high probability you’ve come across the traditional rep range continuum.

This continuum indicates three things:

1. Low repetitions (1–5) with heavy loads (roughly 80–100% of a load you can lift for one rep) is optimal for developing strength
2. Moderate repetitions (8–12) with loads ranging from 60–80% of a load you can lift for one rep is optimal for building muscle
3. High repetitions (15+) with loads below 60% of a load you can lift for one rep is optimal for developing muscular endurance

This continuum does indeed have some support.

Firstly, there is some reasonable logic to it. Given strength is typically based on lifting heavy loads, training with low repetitions and heavy loads makes sense. Also, given muscular endurance is based on sustaining repeated muscular contractions, training with high repetitions and light loads makes sense.

Secondly, it appears research before the year 2000 supported the traditional rep range continuum. Specifically, three papers…