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Effectiveness of training depending on the weight of equipment

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-10-24

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Recently, I wrote an article titled “Dependence of workout effectiveness on the number of repetitions,” where I detailed such a dependence. However, this is not the only factor; there are many factors involved. In this article, I will similarly break down the weight of the equipment and visually demonstrate how the focus of the effect depends on it.

But there is one nuance. Typically, 100% of the weight of the equipment is considered to be the weight that you can lift a maximum of 1 time. In other words – the maximum weight. However, not all recreational lifters know their maximum weight in all exercises. Therefore:

For 100%, I have taken the weight that you can lift a MAXIMUM of 10 repetitions in a given exercise.

Weight of Equipment	Strength	Mass	Fat Burning
130%+	90%	10%
125% - 130%	85%	15%
120% - 125%	80%	20%
115% - 120%	75%	25%
110% - 115%	70%	30%
105% - 110%	60%	40%
100% - 105%	50%	50%
95% - 100%	40%	50%	10%
90% - 95%	30%	50%	20%
80% - 90%	20%	40%	40%
70% - 80%	15%	25%	60%
60% - 70%	10%	10%	80%
Less than 60%			100%

From the table, it is clear that:

The maximum effect for strength occurs at over 110%.
The maximum effect for fat burning occurs at less than 80%.
The maximum effect for muscle mass occurs at 90% - 105%.

I must emphasize that the effectiveness of workouts depends not only on the weights used. Therefore, this table cannot be 100% accurate. It serves more as a visual aid that you can base your understanding on, and it roughly shows how effectiveness changes with variations in weights.

I would also like to add that the threshold of 110% (that is, using weights greater than 110%) should only be exceeded in compound exercises. So, make the most of it. Good luck!