How hard should you be training?

One of the most common mistakes I see in training programs isn’t exercise selection, its training intensity.

When I say training intensity, I mean how hard you are training. More specifically, how close you are getting to muscular failure.

There are several ways to measure intensity, each with pros and cons.

One Rep Max (1RM)

This is the maximal weight you can lift for one rep. Any more weight and you wouldn't be able to do it.

You determine your 1RM by gradually the weight until you can no longer complete a rep.

I recommend slightly modifying this by saying no longer complete a rep with acceptable form. Finding a true 1RM safely has some nuances and should only be done by experienced lifters or those with a coach.

The other (and slightly safer) option is to estimate your 1RM. You choose a very challenging weight and perform as many reps as possible. You can reference this

chart to then estimate your 1RM based on how many reps you did.¹ (You can also use an online calculator)

This is a very reliable method of intensity tracking, but requires experience and a coach for most.

Rate of Perceived Exertion (RPE)

This is an easier subjective way to measure intensity that requires no math.

It's a 0 to 10 scale that reflects how hard a set feels.

Some pros are that its simple to use and adjusts for day-to-day readiness and fatigue. Its subjectivity is both a pro and a con as its easier to underestimate your ability than overestimate. (Image)² 

Reps in Reserve (RIR)

RIR is an estimate on how many more reps you could've done in that set.

I have less experience using this one personally, but it is a valid method for prescribing and progressing intensities and is correlated with RPE.²

Bar Velocity

How fast the weight moves is another way to measure intensity. A slower velocity is generally higher intensity. Velocity can also be used to track fatigue within a set. A drop in velocity from rep to rep is indicative of fatigue.

Pros: Objective and real time feedback, especially useful for power training where velocity matters

Cons: requires equipment to measure, and is mostly limited to barbell movements.

When to use each method:

For compound (bench, squat, deadlift, etc) all methods work well.

For isolation movements (curls, lateral raises, triceps) RPE or RIR are your best bets.

Theres no one objective best. Your best method is one you understand and will stick to.

Next week, we’ll break down sets, reps, total volume, and how they all fit together.

References:

1. Haff G, Triplett NT, National Strength & Conditioning Association, eds. Essentials of Strength Training and Conditioning. Fourth edition. Human Kinetics; 2016.

2. Helms ER, Cronin J, Storey A, Zourdos MC. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength Cond J. 2016;38(4):42-49. doi:10.1519/SSC.0000000000000218