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There are different goals that people strive for in the gym or at home when exercising.
Whether it's strength and conditioning, endurance or even stability they all have their own place and are very valid when starting training for the first time.
When studying to become a level 2 gym coach I came across the concept of the power pryamid. This outlines the reps, sets, rest and %rep max in order to achieve a particular goal. The following below outlines the strategy to take when lifting weights for your goal
Rest | Reps | Sets | % rep max | |
4-5 mins | 1-3 | 5-6 | 95-100% | Power |
2-4 mins | 3-6 | 4-5 | 80-95% | Strength |
1-2 mins | 6-12 | 3-4 | 65 - 80% | Hypertrophy |
30-60 sec | 12-20 | 2-3 | 50 - 65% | Endurance |
0-30 sec | 18-25 | 1-2 | <50% | Balance |
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