Light exercise
- Muscle and endurance
- Less than 70% of 1 RM
- 12–20 reps
- 1–3 sets
- Rest for 20–30 seconds between sets
Moderate-intensity workout
- Muscle growth and strength
- 70–80% of 1 RM
- 8–12 reps
- Sets 1–6
- Rest for 30–120 seconds between sets
Intense workout
- Maximum strength and power
- 80–100% of 1 RM
- 1–8 reps
- 1–5 sets
- Rest for 2–5 minutes between sets