The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:

  • 60% - 17 reps
  • 65% - 14 reps
  • 70% - 12 reps
  • 75% - 10 reps
  • 80% - 8 reps
  • 85% - 6 reps
  • 90% - 5 reps
  • 95% - 3 reps
  • 100% - 1 rep

How Many

The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favors the increase in muscle endurance and mass.

  • One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. 
  • In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.


Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.


Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:

  • 1RM to 3RM - neuromuscular strength
  • 4RM to 6RM - maximum strength by stimulating muscle hypertrophy
  • 6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
  • 12RM to 20RM - muscle size and endurance