Training Intensity (Rep Range)

People often ask me what the ideal amount of repetitions are when lifting weights. This of course can be different for every person but below is the usual guideline for training intensity. The below charts should help distinguish what rep range you are best working in.

REP RANGE	(Weight Used) Percent of 1 Rep Max	Goal/Outcome
01-04 Reps	88%-100%	Power and Strength
05-06 Reps	83%-88%	Primarily Strength/Some Size
06-12 Reps	70%-83%	Mix of size and strength. Size and Endurance around 12 reps
12 and above	70% and below	Endurance training

Rep(s)	Percentage of 1RM
1	100
2	95
3	90
4	88
5	86
6	83
7	80
8	78
9	76
10	75
11	72
12	70

In short:

    * Lower reps (high intensity) is most ideal for increasing strength.
    * Higher reps (low intensity) is most ideal for improving muscle endurance.
    * Moderate reps in the middle of the two (moderate intensity) is most ideal for building muscle and size. More for visual effect than functionality


Olympic weightlifters & power lifters usually stay in the lower rep area where as a body builder will usually work between 6-12 reps.



As for rest in between sets I would recommend between 2 and 4 minutes. When lifting in the lower ranges and 30 seconds to 90 seconds in the higher.


The next question is usually "what's my 1RM?" or "How do I calculate my 1RM"


There are a few mathematical equations to work this out and there are some online calculators but I find these seem to be a bit inaccurate. Best way to do it is to pick up a weight and find out (remember 1RM's will differ between exercises). Please have someone to spot you in case you attempt a weight which is too heavy.