Weight training intensity basically refers to how much weight you will be lifting and how heavy or light that weight is for you on a given exercise. The lighter the weight/easier it is for you, the lower the intensity. The heavier the weight/harder it is for you, the higher the intensity. Perhaps the easiest way to measure this intensity is by gauging it with how many reps you’re doing per set.

1. FitnessFlash.org

2. Weight Training Intensity
1. What does it mean?
2. The ideal rep range
3. Weight training intensity
recommendations

3. What does it mean?1

4. Weight training intensity basically refers to how much weight you
will be lifting and how heavy or light that weight is for you on a
given exercise. While we have talked about the importance of
getting in the right amount of volume into your workout regimen, it
is important to note that the intensity in which these reps are
performed are also paramount in determining the efficacy of your
workout session.
Simply put, the lighter the weight/easier it is for you, the lower the
intensity. The heavier the weight/harder it is for you, the higher the
intensity. Perhaps the easiest way to measure this intensity is by
gauging it with how many reps you’re doing per set.

5. The ideal rep range2

6. Here is the most commonly used rep ranges along with their primary training
effect:
•1-5 Reps Per Set = Mostly Strength
•5-8 Reps Per Set = Strength AND Muscle Equally
•8-10 Reps Per Set = Muscle With Some Strength
•10-12 Reps Per Set = Muscle With Some Endurance
•12-15 Reps Per Set = Endurance With Some Muscle
•15-20 Reps Per Set = Mostly Endurance
So, as you can see:
•Lower reps (high intensity) is most ideal for increasing strength.
•Higher reps (low intensity) is most ideal for improving muscle endurance.
•Moderate reps in the middle of the two (moderate intensity) is most ideal for
building muscle and really anything related to improving the way your body
looks (rather than performs).

7. Weight training intensity
recommendations3

8. When it comes to intensity and figuring out how many reps you should
do per set, here are the most widely accepted recommendations based
on science and real world results:
•If your primary goal is increasing strength, then you should mostly train
in the lower rep ranges (between 1-8 reps per set) and therefore at a
higher intensity.
•If your primary goal is building muscle (or anything related to improving
the way your body looks), then you should mostly train in the moderate
rep ranges (between 5-12 reps per set) and therefore at a moderate
intensity.
•If your primary goal is improving muscle endurance, then you should
mostly train in the higher rep ranges (between 12-20 reps per set) and
therefore at a lower intensity.

9. THANK YOU!