What is the recommended number of repetitions per set to improve strength and power in most adults?

Improving strength and power for most adults typically falls into a repetition range of 8 to 12 per set. This range is effective for building muscular hypertrophy while also enhancing strength and power output. The moderate number of repetitions allows individuals to lift heavier weights than they might in higher-rep ranges, which is essential for maximal strength development. This balance encourages muscle growth and adaptation, making it an effective approach for general fitness, especially for those participating in resistance training programs.

In contrast, higher repetitions tend to focus more on muscular endurance rather than strength. The range of 5 to 10 may also be effective for some strength-focused training but generally, it is on the lower end for most adults aiming for a balanced development of strength and power along with muscle size. Therefore, 8 to 12 repetitions is often recommended for a broad range of fitness goals within the context of strength and power improvements.