One Rep Max and Training Load
How a performer sets a training load from their one rep max, and how the weight, reps and sets differ when training for strength and power against muscular endurance.
Justify the choices, the way you are assessed
Free interactive practice on the decisions the assessment actually asks you to justify.
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How heavy, how often
When you lift weights, how heavy you lift and how many times you repeat it decide what you build. The starting point is your one rep max, the most you can lift once. From that you set a training load that matches your goal. This module works through the load, the reps and the sets for strength and for muscular endurance.
Load vocabulary
Learn these four terms before you set a load.
Strength or endurance
The load you choose depends on your goal.
Do not flip the direction
The error to avoid is flipping the two around. Heavy weights with few reps build strength, and lighter weights with many reps build muscular endurance, never the other way. Tie it to one number: above seventy per cent for strength, below it for endurance. Fix that and the rest of the plan follows.
Match the goal
- strength and power
- muscular endurance
- a heavy load
- a light load
- a heavy weight lifted only a few times
- a lighter weight lifted many times
- used above seventy per cent of the maximum
- used below seventy per cent of the maximum
Match the term
- one rep max
- repetitions
- sets
- training load
- the most you can lift one time
- how many lifts you do in a row
- groups of lifts with rests between
- how heavy you lift for the goal
Training for strength
To train for strength and power, how should a performer set the load?
- A heavy weight for a few reps, above seventy per cent.
- A light weight for many reps, below seventy per cent.
- A light weight for a few reps.
- A heavy weight for very many reps.
Endurance training
Select the TWO features of training for muscular endurance.
- A lighter weight.
- Many repetitions.
- A load above seventy per cent.
- Only a few repetitions.
Order the plan
Put the steps of setting a training load in order, earliest first.
- Find the one rep max
- Choose the goal
- Set the load as a share of the maximum
- Set the reps and sets
- Carry out the training
Complete the facts
The most you can lift once is your one rep _____. Training for strength uses a heavy weight above _____ per cent of it. Training for muscular endurance uses a lighter weight _____ seventy per cent. Strength work uses only a _____ repetitions, while endurance work uses _____ repetitions.
Work out the load
A performer has a one rep max of 100 kg. To train for strength they lift above 70 per cent of it. Multiply 100 by 0.7 to find 70 per cent. What is the answer in kg?
Spot the strength facts
Tap the TWO statements that describe strength training.
- a heavy weight is used
- the load is above seventy per cent
- a light weight is used
- very many repetitions are done
Set the load
For each performer, choose the training load that fits their goal.
- A weightlifter wants to build maximum strength. How should they train?
- A rower wants muscles that keep working for a long race. How should they train?
- A coach must set the load before any training. What do they need first?
Explain the load
Explain how a coach sets a training load for strength and for muscular endurance.
- Explain what the one rep max is and why it is needed first
- Describe the load, reps and sets for strength and power
- Describe the load, reps and sets for muscular endurance