Calculating Training Intensity and Load: Percentages, Ratios and Overload
Training intensity for strength and power work is commonly prescribed as a percentage of one rep max (1RM), the maximum weight a performer can lift with correct technique for a single repetition of an exercise.
Before you start
Make sure you're comfortable with these topics first:
Method
- Learn the definition of one rep max (1RM) and be able to calculate a training weight as a given percentage of a stated 1RM.
- Learn the approximate percentage of 1RM ranges used for strength (higher percentage, lower reps) versus muscular endurance (lower percentage, higher reps) training.
- Learn how to calculate total training load for a session: weight x reps x sets.
- Learn how to write and simplify a work:rest ratio from two given times, using the highest common factor.
- Practise multi-step calculations that combine more than one of the above, e.g. finding a training weight from 1RM and then using it to calculate total load.
- When a question describes overload being applied, e.g. increase intensity by 5% every 2 weeks, work out how many increases have occurred by a given week before adding them to the starting value.
- Always show each step of a calculation clearly, since marks are usually available for correct method as well as for the final answer.
Worked example
An athlete's 1RM on the leg press is 120kg. Their coach prescribes a strength session at 80% of 1RM, for 4 sets of 6 reps. Calculate (a) the training weight to be used, and (b) the total training load for the session.
- Calculate the training weight: 80% of 120kg = 0.8 x 120.
- Complete the multiplication: 0.8 x 120 = 96kg, so the training weight is 96kg.
- Calculate the total training load using weight x reps x sets: 96 x 6 x 4.
- Complete the multiplication in stages: 96 x 6 = 576.
- Then: 576 x 4 = 2304.
- State the answer: the total training load for the session is 2304kg.
Practice questions
Try each question, then tap to reveal the answer.
Q1Define one rep max (1RM).Show answer
Answer: The maximum weight a performer can lift, with correct technique, for a single repetition of an exercise.
Q2An athlete's 1RM on the bench press is 60kg. Calculate 75% of their 1RM.Show answer
Answer: 0.75 x 60 = 45kg.
Q3State the approximate percentage of 1RM range typically used to develop muscular endurance.Show answer
Answer: Approximately 40 to 60% of 1RM, lifted for high reps.
Q4Calculate the total training load for 3 sets of 10 reps at 50kg.Show answer
Answer: 50 x 10 x 3 = 1500kg.
Q5An interval session uses 40 seconds of work followed by 20 seconds of rest. Write this as a work:rest ratio in its simplest form.Show answer
Answer: 40:20, divide both by 20, gives 2:1.
Q6A performer's squat 1RM is 90kg. Their coach wants them training for maximal strength, at 85% of 1RM. Calculate the training weight, to the nearest kg.Show answer
Answer: 0.85 x 90 = 76.5, so approximately 77kg (76.5kg is also acceptable).
Q7A training programme increases work time from a 30-second base by 5 seconds every week, while rest stays at 30 seconds. Calculate the work:rest ratio, in its simplest form, in week 3.Show answer
Answer: Work time in week 3 = 30 + (2 x 5) = 40 seconds; ratio to 30 seconds rest is 40:30, divide both by 10, gives 4:3.
Q8Explain why a performer training for muscular endurance would use a lower percentage of 1RM than a performer training for maximal strength.Show answer
Answer: Because a lower percentage of 1RM is a lighter weight, which allows many more repetitions to be completed before the muscle fatigues, matching the high-rep demands of muscular endurance rather than the low-rep, near-maximal effort needed for strength.
Exam-style questions
Written in the style of a GCSE Physical Education exam paper, with a full mark scheme.
A weightlifter's 1RM on the clean and jerk is 100kg. Their programme calls for 5 sets of 3 reps at 90% of 1RM. (a) Calculate the training weight. (b) Calculate the total training load for the session. (c) State whether this session is more likely to be developing maximal strength or muscular endurance.
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A coach is designing training loads for two athletes: a powerlifter aiming to increase maximal strength, and a rower aiming to increase muscular endurance. Using percentages of 1RM, explain how the coach should set the intensity and repetitions differently for each athlete, and justify your answer.
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See real GCSE Physical Education past-paper questions, with official mark schemes →
Free printable worksheet
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