Gym culture is shifting towards strength training, now recommended by the NHS for ages 19-64 due to its health benefits. A 2024 study revealed 90 minutes of weekly strength training could reduce biological aging by four years. With about 15% of the UK population gym members, accessibility boosts its appeal, despite misinformation. Experts like Chris Peden highlight that muscle growth (hypertrophy) can happen across various rep ranges, but the most effective is 6-12 reps with moderate load (65%-85% of 1RM). Beginners should avoid maximum lifts to prevent injury, focusing instead on effort level or using apps for guidance.
The optimal range for building muscle hypertrophy appears to be between 6-12 reps at a moderate intensity of load, crucial for effective strength training.
Despite the popularity of high-rep training, evidence suggests it's not the most efficient way to improve strength. Moderation in rep number is key.
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