The general consensus is 1-5 for strength, 8-12 for hypertrophy, and anything above for indurance. But why?
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This is mostly just an old bro science myth, although there is at least 1 instance where this holds true. For hypertrophy, or gaining muscle size, studies have shown no significant difference when using rep ranges from 5 to 30 reps. This isn’t to say that anything less than 5 or more than 30 doesn’t work, it just hasn’t been tested.
Now the 1 notable exception comes from a more strength focused goal. The difference between strength and hypertrophy(or endurance) is strength is specific. This means we need to define what we mean when we say strength. Think of it kind of like concrete. Most people would say concrete is strong but if you ask an engineer they would say concrete has high compressive strength and low tensile strength. Since most of the time when people talk about strength in regards to weight lifting they are referencing a 1 rep max we can just assume that is our test. When it comes to performing a 1 rep max absolute force production only plays part of the role, skill is also a major component. So to get stronger, increasing 1rm, we need to practice the skill of lifting heavy singles.
TLDR: For hypertrophy and endurance pretty much anything works. For strength with respect to a 1rm you need to practice the skill and so using lower rep ranges is how you do that.
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