An athlete who is looking to build strength should train at what percentage of their 1 RM?

To build strength effectively, training at a percentage of an individual's one-repetition maximum (1 RM) is crucial, particularly when the goal is to increase maximal strength. Training at more than 85% of 1 RM is typically recommended for this purpose. This intensity level is optimal because it stimulates muscle fibers, particularly fast-twitch fibers, which are essential for hypertrophy and overall strength gains. At this high percentage, athletes engage in low-repetition, high-load training, which is significantly beneficial for developing maximal strength.

Athletes working at or above this intensity are encouraged to perform fewer repetitions per set, often in the range of one to five reps, allowing them to lift heavier weights while maintaining proper form and focus on the quality of movement. This also leads to adaptations that improve neuromuscular efficiency and the ability to recruit more motor units during high-intensity efforts, ultimately contributing to greater strength development.

In contrast, lower percentages, such as those in the ranges of 30-70% or 40-65%, are more suited for muscular endurance or general conditioning rather than maximal strength. While they might contribute to overall fitness and hypertrophy, they do not effectively challenge the neuromuscular system to the extent needed for significant strength improvements