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Table 2 Sample workloads and total volume for high- and low-intensity interventions, assuming 1RM = 100 lbs

From: Strength Training for Arthritis Trial (START): design and rationale

Intervention Sets/Repetitions/Intensity Volume
Low Intensity   
Weeks 1-2 3 sets of 15 reps at 30% 1-RM 45 reps*30 lbs = 1350 lbs* 2 wks = 2700 lbs
Weeks 3-4 3 sets of 15 reps at 35% 1-RM 45 reps*35 lbs = 1575 lbs* 2 wks = 3150 lbs
Weeks 5-6 3 sets of 15 reps at 40% 1-RM 45 reps*40 lbs = 1800 lbs*2 wks = 3600 lbs
Weeks 7-8 3 sets of 15 reps at 35% 1-RM 45 reps*35 lbs = 1575 lbs* 2 wks = 3150 lbs
Weeks 1 thru 8   Total volume = 12600 lbs
High Intensity   
Weeks 1-2 3 sets of 8 reps at 75% 1-RM 24 reps*75 lbs = 1800 lbs*2wks = 3600 lbs
Weeks 3-4 3 sets of 8 reps at 80% 1-RM 24 reps*80 lbs = 1920 lbs*2wks = 3840 lbs
Weeks 5-6 3 sets of 6 reps at 85% 1-RM 18 reps*85 lbs = 1530 lbs*2wks = 3060 lbs
Weeks 7-8 3 sets of 4 reps at 90% 1-RM 12 reps*90 lbs = 1080 lbs*2 wks =2160 lbs
Weeks 1 thru 8   Total volume = 12660 lbs
   Low/High Ratio = 1.0
  1. Total volume = total repetitions * intensity *resistance (assume 100 lbs).