What is Workout Intensity?

“Workout Intensity” refers to the amount of physical effort you put into your workout.

Four Components of Workout Intensity

There are many of Workout Intensity, but it can be broken down into four main factors:

1. Number of Reps per Set 2. Load (How much weight to lift) 3. Failure 4. Rest Intervals

1. Number of Reps per Set

One of the most common questions in weightlifting is: how many “reps” (repetitions) of an exercise should I do?

A “Rep” is defined as the action of moving a weight from point A to point B once. A “Set” is the consecutive execution of a number of reps.

Here’s an example to help you understand the meaning of “Rep” and “Set”: when you lift a dumbbell for your bicep curl once, it’s considered as one “rep”. When you perform 10 reps in a row and rest for a short while, that is considered to be one “set” of 10 reps. The number of reps to perform depends on your training goals. See below:

1-5 reps per set = Strength 6-8 reps per set = Mass gain with some strength 9-12 reps per set = Slightly less mass gain with some endurance 12-15 reps per set = Endurance with some mass gain 15-20 reps per set = Largely endurance

However, it is important to note that each rep range will improve all three aspects of strength, size and endurance respectively to some degree. For example, even though the 1-5 rep is ideal for “strength”, it does produce size gains as well (Olympic lifters train in this range and they are pretty big!). Similarly, even though the 15-20 range states “largely endurance”, it will also result in some mass gain due to the muscle’s reaction to muscular fatigue (more on that in another article).

How much weight should I use? This is a common question that people ask when they first start working out. Advanced lifters know this instinctively but it may be a little trickier for people who are new to weightlifting. To figure this out, just follow the two simple steps below:

- Step 1. Determine the rep range based on your workout goal (Strength, Mass gain or Endurance). Refer to the above section on rep ranges. For example, if your workout goal is to increase muscle mass, your ideal rep range would be 6-8.

- Step 2. Based on the rep range, determine your Load. Let’s assume you are going to perform 3 sets of 8 repetitions because your workout goal is mass gain.

Now, choose a LIGHT weight that allows you to perform these 3 sets. Always start with a light weight to prevent injury.

• If you manage to reach 8 reps easily for all 3 sets and can probably go on to 10 or more reps, increase the weight used.
• If you fail to reach 8 reps for all 3 sets (maybe hitting 6 or 7 each), you should use a lighter weight.
• If you just manage to reach 8 reps for all 3 sets, this is the correct weight. Use it!
• However, this is probably the most common scenario: you manage to reach 8 reps for the first two sets, but in the third set you get to 1-2 reps shy of 8 reps. This weight is fine too. Use it!

3. Failure

In weightlifting, training to failure means performing a set to the point where another rep cannot be completed. For example, say you were attempting 3 sets of 8 reps on the bench press, and you have completed 7 reps on the third set. On the 8th rep, you push yourself REALLY hard and give it your ALL but you are unable to complete the rep. This is training to failure.

This method of training was popularized by Arthur Jones. His method advocated that lifters consistently trained to failure (he termed it “Momentary Muscular Failure/Fatigue”) in order to maximize muscle growth. Below, I elaborate on the advantages/ disadvantages of Failure and conclude on whether you should train to failure.

Advantages - May result in greater Mass and Strength gains have suggested that training to failure results in greater mass and strength gains. The argument is that by pushing yourself to the limit, you get full recruitment of all your muscle fibers. However, and has not been fully proven yet.

1. 2. 3. 4. 5. Workout Intensity – How Many Reps Should You Do? 6. 7. 8. 9.