Weight Training to Improve Muscular Power, Strength or Endurance

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Weight Training to Improve Muscular Power,
Strength or Endurance

• Weight
• Repetitions
• Sets
• Rest
• Frequency

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Repetition Maximum (RM) Represents the Weight

• 10RM represents the weight that you can lift for
  ten repetitions but no more
• 20RM represents the weight that you can lift for
  twenty repetitions but no more

• The lower the RM the heavier the the the weight
• The higher the RM the lighter the the the weight

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Repetition Maximum (RM) Represents the Weight
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The of 1RM As the Weight
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Number of Repetitions
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Number of Sets
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Rest Between Sets
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Frequency per Week
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Evaluate for Improving Power

• 10RM
• 12 Reps
• 4 Sets
• 30 Sec rest between sets
• 3 sessions/week

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Evaluate for Improving Endurance

• 15 RM
• 15 Reps
• 2 Sets

• 60 Sec. between sets
• 4 Sessions /week

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Evaluate for Improving Strength

• 40 Sec. rest between sets
• 2 Sessions/week

• 75 of 1RM
• 20 Reps
• 4 Sets

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Weight Training to Improve Muscular Power,
Strength or Endurance