This is PART 3 of a 5-Part series on acute program variables for designing a resistance training program. The first step before undertaking any training program is to have a clearly defined goal. That will determine how you manipulate each of these variables, which are necessary to create a change in the physiological responses and subsequent adaptations to resistance training.

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Intensity

Intensity = Effort

The greater the effort required = the higher the intensity of the exercise. “How hard you are working.”

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If you can back squat 135 lbs for an easy 20 reps, then the effort exerted is quite low.

If you instead load 315 lbs on the bar and can only complete 3 reps, then the effort exerted is quite high.

One way to manipulate the intensity is to change the load.

Load is the amount of weight lifted, or the resistance used during exercise. 

Logically, there is an inverse relationship between the load used and maximum number of repetitions performed. 

As the load increases, the number of repetitions that can be performed decreases, and vice versa. 

Load is often prescribed as a percentage of a 1-repetition maximum (RM).

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For example, a workout might call for “3 sets of squats at 75% of 1-RM“.

If your true 1-RM is 300 lbs, then 75% of that is 225 lbs. Using the chart above, you should be able to perform 10 repetitions.

If you don’t know what your true 1-RM, then you can estimate it based on how much weight you can lift for any number of reps, as shown in the chart above.

For example, if you can bench press 135 lbs for 5 reps, then that’s around 87% of what your 1-RM would likely be…about 155 lbs.

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“So how do you incorporate this into a resistance training program?

Again, we come back to the question: What is your goal?

Your goal will dictate the load you should be using when designing your resistance training program.

Strength: 85-100% 1-RM (1 to 6 reps)

Hypertrophy/Size: 67-80% 1-RM (8 to 12 reps)

Muscle Endurance: 65% 1-RM or less (15 to 25 reps)

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A second way to manipulate the intensity is to change the speed at which you move the load.

This is commonly referred to as Power.

You can increase the intensity of a resistance exercise simply by moving the weight more quickly.

For example, let’s say bench pressing 225 lbs for 10 reps takes you 20 seconds to complete. If you then perform 10 repetitions in only 10 seconds, you have increased the intensity of the exercise, as greater effort was required to move the same weight in less time.

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Simple Summary: Intensity = effort.

Alter the intensity of an exercise by:

Increasing the load or resistance;

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Decreasing the time it takes to move that resistance.

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You’ve now selected the exercises, in what order to do them, and at what level of intensity. Step 4 is to establish an appropriate training volume.

How to Design a Resistance Training Program: Part 4 – Volume