Intensity is probably the most important metric in your program.

It refers to the amount of resistance being lifted, aka the weight on the bar. Essentially the higher the intensity the more force is required for the lift and the stronger you will get. If the intensity is too low you, the stimulus will not be great enough and you will not adapt (get stronger).

Here are 3 different methods you can use to prescribe intensity.

Method 1 - % 1 Rep Max

The first method is percentage of 1 rep max (RM).

This is by far the most accurate method of using intensity in your program as it is based off the maximum you can lift. Loads between 60-90% 1RM are typically used. To maintain strength in season intensities of around 80% 1RM should be used.

The downside of this method is that it requires regular 1RM testing.

Method 2 - Repetition Max

The repetition max (RM) method allows load to be prescribed using a rep range.

This method allows you to adjust the intensity based on the goal of the session. It is typically understood that a 1-6RM range has the greatest effect on maximal strength and power, a 7-12RM range enhances muscle hypertrophy and 12+RMs improve muscular endurance. Using a RM range ensures you are not lifting to failure as you do not have a specific number of reps to hit at a certain intensity.

Load can be progressively increased as you get stronger to ensure you stay within a chosen RM range.

Method 3 - RPE

The third method is Rate of Perceived Exertion (RPE).

This is a subjective measure of intensity measured using a 1-10 range with and 10 being maximal intensity. This method allows you to individualise the load based on how you are feeling that specific day. It does however require you to pay close attention to your form, how the weights feel and how many reps you have in the tank.

The RPE method is the easiest method to use.