A3 Exercise intensity 15RM


For muscular endurance training we need a diff erent way to measure intensity.


15RM is the maximum weight that someone can lift 15 times in a row. 15RM is measured in kilograms (kg). 15RM is 100% intensity for muscular endurance.


Once we know the 15RM weight we can work out what weights are needed to work at a lower intensity for muscular endurance: Weight they should lift = 15RM × intensity


3


For example, Mark's 15RM for a bench press is 40kg.


To work at 60% intensity for muscular endurance:


Weight he should lift = 40 × 60/100 = 24kg


Activity


1. Identify which one of these statements is true: A: 1RM is a way to measure maximum muscular endurance. B: A 15RM bench press is the most important test for a marathon runner. C: A shot putter could use a 1RM shoulder press as part of his strength training. D: 15RM is normally larger than 1RM.


Sally is a javelin thrower. Her 1RM shoulder press is 50kg. She wants to train for muscular strength at 80% intensity. Identify which weight she should lift: A: 40kg B:45kg C: 8kg D: 48kg


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Muscular endurance training uses low intensity and high repetitions.


A3 Exercise intensity


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