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WhiteWay Fitness

What Are You Training To Achieve?

October 29, 2017 / Blog
Variable Training goal
Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-90 45-55 60-80 40-60
Reps per set 1-5 1-5 6-12 15-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14

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