Exercise Training Zones
Threshold of Training
This is the minimum amount of activity / intensity necessary to (safely) achieve a training effect. As we are all different, this threshold varies between individuals as well. It is determined by a person's level of fitness and his/her fitness goals. For instance, as a person becomes more fit, the threshold of training increases. This reflects the need for progressive overload; thus one must continuously work slightly above this personal threshold in order to see results..
Target Training Zone
To achieve the ideal training result in a safe manner, there exists a range of exercise intensity between a lower limit (threshold) and an upper limit (maximum intensity). The following table represents the optimal training zones one should work in for the various components of fitness. This is only a generic model for the beginner trainer.
Fitness Component |
Frequency |
Intensity |
Time |
Type |
Muscular Strength |
3 x / week |
2-4 sets 2-10 RM (75-95% max) |
30-60 min total 1-3 min rest between sets |
Resistance training exercises |
Muscle Hypertrophy / General Fitness |
3 x / week |
2-4 sets 8-12 RM (70-80% max) |
30-60 min total 1 min rest between sets |
Resistance training exercises |
Muscular Endurance |
3 x / week |
2-4 sets 12-20 RM (60-70% max) |
30-60 min total 30-60 sec rest between sets |
Resistance training exercises |
Cardiorespiratory Fitness |
3-5 x / week |
60-90% of max heart rate |
15-60 min |
Cardiovascular exercise |
Flexibility |
3-5 x / week |
Below threshold of pain |
15-30 sec per stretch |
Static training |
Body Composition |
3-5 x / week |
60-90% of max heart rate |
15-60 min |
Cardiovascular exercise |
3-5 x / week |
2-4 sets 12-20 RM |
30-60 min |
Resistance training exercises |
RM is the maximum number of repetitions that can be performed with a specific weight (ex. 5 RM means that you can execute 5 repetitions of a resistance exercise before exhaustion).
