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Research has revealed that reaching momentary muscular failure within a certain range of repetitions can influence the results of weight training. Below is a chart that you can use to get the results you want from resistance training.
| Goal | Repetition Range |
| Power/Strength | 1-5 |
| Maximum Muscle | 5-8 |
| Moderate Muscle | 8-12 |
| Endurance/Mild Muscle | 12-20 |
*Results from different research studies can have varying outcomes of +/-2 repetitions. I have included the entire span of these ranges. It is up to you to find the specific range that your body best responds to. If you find that 12-20 reps is not putting on as much muscle tone as you desire then try increasing the weight and lowering your repetitions to 5-8 reps.