ACE Personal Trainer Practice Exam

How much of the 1 RM is recommended for muscular strength training?

1. 50-70%

2. 70-80%

3. 80-90%

4. 90-100%

The correct answer is: 80-90%

For muscular strength training, the recommended range is typically between 80-90% of an individual's one-repetition maximum (1 RM). Training within this range effectively stimulates the muscles to adapt and grow stronger. This intensity encourages the recruitment of high-threshold motor units and promotes increases in both muscle fiber size and neural adaptations, which are critical for enhancing overall strength. When training at this level, the amount of weight is sufficient to challenge the muscles significantly while allowing for a moderate number of repetitions, usually between 1 to 6, depending on the specific goals and training protocol. This percentage of 1 RM also ensures that the training stimuli are conducive to strength development rather than muscle endurance or hypertrophy, which would typically utilize different percentages of 1 RM. In contrast, the other ranges suggested either fall below or exceed the optimal intensity for strength training. Lower percentages are more suited for endurance training while very high percentages may compromise form and increase the risk of injury, especially during maximal lifts. Hence, focusing on 80-90% of 1 RM aligns well with the goals of building muscular strength.