By Kyle “Coach K-Mac” McGough
When you scroll through Instagram, it’s easy to be amazed by the incredible feats of strength you see. But choosing the right weight for your strength training isn’t always as straightforward as it seems. It requires experience, a strategic approach, and a clear understanding of your own limits and goals. Lifting too light can stall your progress, while lifting too heavy can compromise your safety and lead to injury.
Percentage-Based Training: A Reliable Method for Personalized Results
At Hardbody Athlete, we emphasize the importance of personalized strength training, especially when it comes to selecting the proper weight for your lifts. Percentage-based training is an excellent method for athletes who have at least a year of training experience and have established their one-rep maxes (1RMs). This method involves using different percentages of your 1RM to guide your training. For instance, if your squat 1RM is 100 pounds, you might handle 85 pounds for five reps. However, be mindful that if your 1RM estimate is inaccurate, using this method for multiple sets can be overly challenging.
Structuring Your Training: Two Effective Approaches
To help you implement percentage-based training effectively, here are two approaches you can try:
1. Flat Loaded Approach
This method involves maintaining a consistent number of reps across several weeks while gradually increasing the weight:
- Week 1: 78% intensity, 3×5 reps
- Week 2: 81% intensity, 3×5 reps
- Week 3: 84% intensity, 3×5 reps
If an athlete struggles to complete the reps, we adjust the weight and repeat the same percentage the following week. This approach ensures steady progress while accommodating individual differences in recovery and strength adaptation.
2. Build-Up Approach
This method gradually increases intensity over several weeks and is ideal for athletes with 2-3 years of training experience:
- Week 1: 75%, 78%, 80%, 82.5%, 85% intensity, 5×5 reps
- Week 2: 78%, 80%, 82.5%, 85%, 87.5% intensity, 5×5 reps
- Week 3: 80%, 82.5%, 85%, 87.5%, 90% intensity, 5×5 reps
This approach allows athletes to build up their strength gradually, with each week presenting a slightly greater challenge than the last. For seasoned athletes with three or more years of experience, the progression may be slower but more intense, providing a more tailored challenge.
Real-World Example: Applying the Percentage-Based Approach
Consider the following example to see how this method works in practice:
For a seasoned athlete with a 355-pound squat:
- 85% = 300 pounds
- 90% = 320 pounds
For a less experienced athlete with a 220-pound squat:
- 85% = 187 pounds
- 90% = 198 pounds
Selecting the right weight involves understanding your training age, experience level, and goals. At Hardbody Athlete, we’ve found that personalized, percentage-based strength training is highly effective in helping our athletes achieve their goals safely and efficiently.
Achieve Personalized Results with Semi-Private Strength Training at Hardbody Athlete
If you’re looking for a structured approach to your strength training, we’ve got you covered right here in Plain City, Ohio. At Hardbody Athlete, our semi-private strength training programs are designed to provide personalized attention while ensuring you make consistent progress. Our goal is to take the guesswork out of your training, allowing you to focus on what matters most—achieving results and reaching your full potential.
Whether you’re part of our strength and conditioning program or our Athlete at Any Age program, you can trust that every aspect of your training is created with your safety and success in mind.
Ready to Transform Your Strength Training?
Join us at Hardbody Athlete and experience the difference that personalized, semi-private strength training can make. Head to our homepage to set up a no-sweat introduction today. We promise you won’t regret it. Let’s work together to achieve your goals, optimize your training, and unlock your true potential.
s work together to achieve your goals and unlock your true potential.