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Training intensity

In resistance training, training intensity is the amount of resistance being used – and is related to your ‘repetition maximum’ or 1RM. There are several ‘Training Intensity Stages’ based on training to a percentage of your 1RM – see summary.

The outcome of your training will vary depending on the stage you choose to workout at. For instance, if you want to increase endurance you should train at Stage One but if you want to increase muscle mass you will need to train at Stage Two. 

Summary of training variables

Training Goal

Load

(1RM)

Goal Repetitions

Goal Sets

Rest Period

Strength

>80%

1-8

3-5+

3-5 minutes

Muscle enlargement

70-80%

8-12

3-6+

30-90 seconds

Muscular endurance

<70%

12+

2-3+

<30 seconds

Stage One

Stage One resistance training provides the greatest gains in muscular endurance and is suitable for:

  • Beginners

  • Athletes requiring high levels of muscular endurance.

At this level, people use less than 70% of their 1RM. The relatively low loads being used help new comers to establish proper training techniques – it’s also ideal to boost confidence and get to grips with some of the more simple methods of training. Research shows that – even at the initial stage of instruction – beginners can make significant gains in strength.

Stage Two

Stage Two training will produce significant changes in body size and shape (increased muscle mass), and is suitable for:

  • Intermediate level

  • Athletes that need to increase muscle mass prior to developing strength.

  • People training in Stage Two are working at 70–80% of their 1RM.

Stage Three

This level of training should only be done by people with a sound background of resistance training. It’s suitable for:

  • Advanced level

  • People doing sports that require maximal strength for a single contraction, like the shot putter

  • Wrestlers, Boxers, Judokas, Martial Artists (who have attained the upper limit of their weight class)

  • Jumpers and gymnasts (to achieve greater power for the same weight)

  • Olympic weightlifters

Stage Three of resistance training – working to more than 80% of 1RM – produces minimal increases in muscle mass and as such is of great value for athletes who need higher levels of relative strength.