Strength training is an essential component of every person’s weekly exercise program. Participants should aim for 2-3 days/week of strength training to complement their completion of aerobic training minutes (300 moderate minutes) each week. These numbers have been shown to significantly improve an individual’s health and reduce their disease risk.
The number one barrier for participation in an exercise program remains time. Many individuals seek out the most benefits they can receive from exercise in the limited minutes they can offer each week. In resistance training, myoreps can be an efficient way to achieve the benefits of strength training in less time.
Myo rep training programs began in the 2000s from Norwegian strength coach Fagerli. The training program aims to focus on the most effective repetitions of any set. These effective reps include the final 2-3 reps of any set when fatigue accumulates to the point of stopping the set.
By manipulating workout variables such individuals can achieve similar strength gains to traditional workout programs. In general, myo rep programs start with activation set of 12-15 reps to muscular fatigue. Allowing for full muscle activation. A short pause of 4-5 deep breaths (15-30 seconds) followed by mini sets (3-5 reps) of the same exercise to fatigue. The mini sets are stopped when the participant can no longer perform the prescribed number of reps in the mini set.
A recent research study compared the results of myo reps to traditional strength training (Bradshaw et al. Journal of Strength and Conditioning Research. 2025). Authors studied participants muscle strength, size, and endurance both before and after the training programs. The subjects were divided in a traditional strength training program and myo rep program for 8 weeks.
The myo reps group performed a set of repetitions to failure at 70% of their 1 rep max followed by a 40 second rest then subsequent mini sets with 20 seconds rest between each mini set. A maximum of 5 mini sets was performed per exercise. Authors noted the rep program took 1/3 the time of the traditional program but produced the same benefits.
An important safety note, when performing myo reps participants should work with a spotter or Physical Therapist to ensure participant safety when working to failure.
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