“Reps, Loads, Percentages, and Training Goals”

When it comes to Resistance Training there are endless ways to go about setting up programs, different methodologies, training splits, exercise selection, and so much more. One of the most common prescription of sets (number of “rounds” per exercise) and reps (actual times one lifts a weight) always seems to be along the lines of three sets of ten with fairly moderate weight. The reason being is because most people associate “toning up” with this training prescription. The purpose of this article is to familiarize one with different rep schemes, loads, and percentages of 1RM. Strength, Power (Force=Mass*Acceleration, Work=Force*Distance, Power=Work/Time, in short how quickly one can move a given weight in the direction in which force is applied), Hypertrophy (muscle growth/size increase), and Muscular Endurance can be achieved when lifting weights, however ones rep range and percentage of ones 1RM will elicit greater effect on each particular area if applied appropriately.

1RM- the greatest amount of weight that can be lifted with proper technique for only one repetition. One can also estimate the 1RM by lifting a particular load for the maximum number of repetitions, see the table at the end of the article for these estimates.

The following are some tables that highlight training goals, loads, and repetitions.

Training Goal	Load (%1RM)	Goal Repetitions
Strength*	³85	£6
Power** Single-effort event Multiple-effort even	80-90 75-85	1-2 3-5
Hypertrophy	67-85	6-12
Muscular Endurance	£67	³12

*These RM Loading assignments for muscular strength training apply only to core exercises (bench, squat, etc), assistance exercises should be limited to loads not heavier than an 8RM

**These loads are more closely associated with Olympic lifts, not power lifting (completely different style of lifting) Olympic lifts include, Power Cleans, Power Snatch, Clean & Jerk, etc.

Examples of Load Increases

Description of Lifter

Body Area Exercise

Estimated Load Increase (based of 3 sets of 5-10 reps)

Smaller, weaker, less trained

Upper Body

Lower Body

2.5-5 pounds

5-10 pounds

Larger, stronger, more trained

Upper

Lower

5-10+ pounds

10-15+ pounds

Volume Assignments Based on Training Goal

Training Goal	Goal repetitions	Sets (doesn’t include warm up sets, and typically applys to core exercises)
Strength	£6	2-6
Power: “Olympic Style Lifts” Single-effort Multiple-effort	1-2 3-5	3-5 3-5
Hypertrophy	6-12	3-6
Muscular endurance	³12	2-3

As far as rest periods are concerned for Strength and Power lifts 2-5 minutes is recommended, for Hypertrophy 30 sec-1.5 minutes, and Endurance 30 seconds or less.

Stay tuned for part 2 of this topic where we will take a closer look at applications of program design variables, such as upper/lower body splits vs. total body training, and frequency of training.

If you have any questions regarding this article please feel free to email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

1 Rep Max Chart

Reps	2	3	4	5	6	7	8	9	10	Reps	2	3	4	5	6	7	8	9	10
1RM										1RM
95	100	105	105	110	110	115	115	120	125	355	375	385	395	410	420	430	440	450	460
100	105	110	110	115	120	120	125	125	130	360	380	390	405	415	425	435	445	455	470
105	110	115	115	120	125	125	130	135	135	365	385	395	410	420	430	440	450	465	475
110	115	120	125	125	130	135	135	140	145	370	390	405	415	425	435	445	460	470	480
115	120	125	130	130	135	140	140	145	150	375	395	410	420	430	440	455	465	475	485
120	125	130	135	140	140	145	150	150	155	380	400	415	425	435	450	460	470	480	495
125	130	135	140	145	145	150	155	160	160	385	410	420	430	440	455	465	475	490	500
130	135	140	145	150	155	155	160	165	170	390	415	425	435	450	460	470	485	495	505
135	145	145	150	155	160	165	165	170	175	395	420	430	440	455	465	475	490	500	515
140	150	150	155	160	165	170	175	175	180	400	425	435	450	460	470	485	495	510	520
145	155	160	160	165	170	175	180	185	190	405	430	440	455	465	475	490	500	515	525
150	160	165	170	170	175	180	185	190	195	410	435	445	460	470	485	495	510	520	535
155	165	170	175	180	180	185	190	195	200	415	440	450	465	475	490	500	515	525	540
160	170	175	180	185	190	195	200	205	210	420	445	455	470	485	495	510	520	535	545
165	175	180	185	190	195	200	205	210	215	425	450	465	475	490	500	515	525	540	550
170	180	185	190	195	200	205	210	215	220	430	455	470	480	495	505	520	535	545	560
175	185	190	195	200	205	210	215	220	225	435	460	475	485	500	515	525	540	550	565
180	190	195	200	205	210	215	225	230	235	440	465	480	490	505	520	530	545	560	570
185	195	200	205	210	220	225	230	235	240	445	470	485	500	510	525	540	550	565	580
190	200	205	210	220	225	230	235	240	245	450	475	490	505	515	530	545	560	570	585
195	205	210	220	225	230	235	240	245	255	455	480	495	510	525	535	550	565	575	590
200	210	220	225	230	235	240	250	255	260	460	485	500	515	530	540	555	570	585	600
205	215	225	230	235	240	250	255	260	265	465	490	505	520	535	550	560	575	590	605
210	220	230	235	240	245	255	260	265	275	470	500	510	525	540	555	570	580	595	610
215	225	235	240	245	255	260	265	275	280	475	505	515	530	545	560	575	590	605	615
220	235	240	245	255	260	265	270	280	285	480	510	525	535	550	565	580	595	610	625
225	240	245	250	260	265	270	280	285	290	485	515	530	545	555	570	585	600	615	630
230	245	250	255	265	270	280	285	290	300	490	520	535	550	565	580	590	605	620	635
235	250	255	265	270	275	285	290	300	305	495	525	540	555	570	585	600	615	630	645
240	255	260	270	275	285	290	295	305	310	500	530	545	560	575	590	605	620	635	650
245	260	265	275	280	290	295	305	310	320	505	535	550	565	580	595	610	625	640	655
250	265	270	280	285	295	300	310	315	325	510	540	555	570	585	600	615	630	645	665
255	270	275	285	295	300	310	315	325	330	515	545	560	575	590	605	625	640	655	670
260	275	285	290	300	305	315	320	330	340	520	550	565	580	600	615	630	645	660	675
265	280	290	295	305	310	320	330	335	345	525	555	570	590	605	620	635	650	665	680
270	285	295	300	310	320	325	335	340	350	530	560	575	595	610	625	640	655	675	690
275	290	300	310	315	325	330	340	350	355	535	565	585	600	615	630	645	665	6980	695
280	295	305	315	320	330	340	345	355	365	540	570	590	605	620	635	655	670	685	700
285	300	310	320	325	335	345	355	360	370	545	575	595	610	625	645	660	675	690	710
290	305	315	325	335	340	350	360	370	375	550	585	600	615	630	650	665	680	700	715
295	310	320	330	340	350	355	365	375	385	580	615	630	650	665	685	700	720	735	755
300	320	325	335	345	355	365	370	380	390	585	620	635	655	670	690	705	725	740	760
305	325	330	340	350	360	370	380	385	395	590	625	645	660	680	695	715	730	750	765
310	330	335	345	355	365	375	385	395	405	595	630	650	665	685	700	720	735	755	775
315	335	345	350	360	370	380	390	400	410	600	635	655	670	790	710	725	745	760	780
320	340	350	360	370	375	385	395	405	415	605	640	660	675	695	715	730	750	770	785
325	345	355	365	375	385	395	405	410	420	610	645	665	685	700	720	740	755	775	795
330	350	360	370	380	390	400	410	420	430
335	355	365	375	385	395	405	415	425	435
340	360	370	380	390	400	410	420	430	440
345	365	375	385	395	405	415	425	440	450
350	370	380	390	400	415	4125	435	445	455

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“Reps, Loads, Percentages, and Training Goals”

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