Part three of the 7 Pillars of Strength Training

Volume & Intensity

Volume and intensity are two factors that need to be considered when weight training, as they should change depending on what your goal is.

Volume refers to the amount of weight you have used each session. It is calculated by:

Sets X Reps X load

The number of sets and reps you do will change depending on your goal. For example,

  • If your goal is muscular endurance, you may do 2 sets of 20 reps.
  • If your goal is building muscle, you may do 4 sets of 10 reps.
  • If your goal is strength, you may do 5 sets of 5 reps.

Intensity refers to the load used during an exercise. The load you use will usually determine the amount of reps you will be able to do with that weight.

Lets look at some examples below using someone who has a maximum squat of 100kg.

  • If this person wants to build muscular endurance, they may use 50kg. This is 50% of there maximum, is not heavy for them, therefore, is not very intense and ensures they can do more than 20 reps with this weight.
  • If this person’s goal is to build muscle, they may use 65kg, this is 65% of their maximum which is a moderately intense load, and ensures they are able to complete the adequate repetitions (8-15reps) in order to promote muscle growth.
  • Finally, if this person wishes to build strength, they may use 80kg or more, this is >80% of there maximum, is very intense and ensures it meets the repetition criteria (1-7reps) to promote strength gain.


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