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 | Â | Â |
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 | Â | Â |
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 |