What does a traditional Resistance Training program generally involve?

A traditional Resistance Training program typically involves the use of a weight that is around 60% to 70% of an individual's one-repetition maximum (1RM). This range is effective for building muscular strength and endurance, particularly for individuals who are moderately experienced in resistance training. Training within this range allows for a sufficient number of repetitions—usually between 8 to 12—while still promoting muscle hypertrophy and neuromuscular adaptation.

Choosing 50% of 1RM may not adequately challenge the muscles to stimulate significant strength gains, especially for those who are accustomed to resistance training. In contrast, using weights that are closer to 70% to 90% of the 1RM is more aligned with advanced or power-focused training regimens, where the goal is often maximal strength rather than hypertrophy or endurance.

Therefore, while 50% of 1RM can be beneficial for beginners or for endurance training, a traditional program is best characterized by using weights that allow for greater intensity and volume, typically placing it within the 60% to 70% range.