FITT Guidelines for Muscular Strength, Endurance, and Power

what frequency of training is novice?

2-3 times per week

what frequency of training is intermediate?

3-4 times per week

what frequency of training is advanced?

4-6 times per week

for muscular strength, what is the appropriate number of sets for a novice trainer?

1-3 sets

for muscular strength, what is the appropriate number of sets for a intermediate trainer?

multiple, 2+ sets

for muscular strength, what is the appropriate number of sets for a advanced trainer?

multiple, 2+ sets

for muscular strength, what is the appropriate number of reps for a novice trainer?

8-12 reps

for muscular strength, what is the appropriate number of reps for a intermediate trainer?

8-12 reps

for muscular strength, what is the appropriate number of reps for a advanced trainer?

1-12 reps

for muscular strength, what is the appropriate intensity (% of 1 RM) for a intermediate trainer?

70-80 %

for muscular strength, what is the appropriate intensity (% of 1 RM) for a novice trainer?

60-70 %

for muscular strength, what is the appropriate intensity (% of 1 RM) for a advanced trainer?

80-100 % in a periodized program

for muscular strength, what is the appropriate rest interval for a intermediate trainer?

2-3 min

for muscular strength, what is the appropriate rest for a novice trainer?

2-3 min

for muscular strength, what is the appropriate rest for a advanced trainer?

2-3 min

for muscular endurance, what is the appropriate number of sets for a novice trainer?

1-3 sets

for muscular endurance, what is the appropriate number of sets for a intermediate trainer?

multiple, 2+ sets

for muscular endurance, what is the appropriate number of sets for a advanced trainer?

multiple, 2+ sets

for muscular endurance, what is the appropriate number of reps for a novice trainer?

15-25 reps

for muscular endurance, what is the appropriate number of reps for a intermediate trainer?

15-25 reps

for muscular endurance, what is the appropriate number of reps for a advanced trainer?

10-25 reps in a periodized manner

for muscular endurance, what is the appropriate intensity (% of 1 RM) for a novice trainer?

30-50 %

for muscular endurance, what is the appropriate intensity (% of 1 RM) for a intermediate trainer?

30-50 %

for muscular endurance, what is the appropriate intensity (% of 1 RM) for a advanced trainer?

30-60 % reverse periodization

for muscular endurance, what is the appropriate rest interval for a intermediate trainer?

1 min

for muscular endurance, what is the appropriate rest interval for a novice trainer?

1 min

for muscular endurance, what is the appropriate rest interval for a advanced trainer?

1 min for 10-15 reps

1-2 min for 15-25 reps

for muscular power, what is the appropriate number of sets for a novice trainer?

1-3 sets

for muscular power, what is the appropriate number of sets for a intermediate trainer?

1-3 sets

for muscular power, what is the appropriate number of sets for a advanced trainer?

3-6 sets

for muscular power, what is the appropriate number of reps for a advanced trainer?

1-6 reps at fast velocity integrated in a periodized manner

for muscular power, what is the appropriate number of reps for a novice trainer?

3-6 reps at fast velocity

for muscular power, what is the appropriate number of reps for a intermediate trainer?

3-6 reps at fast velocity

for muscular power, what is the appropriate intensity (% of 1 RM) for a novice trainer?

30-60 % for upper body

0-60% for lower body

for muscular power, what is the appropriate intensity (% of 1 RM) for a intermediate trainer?

30-60 % for upper body

0-60% for lower body

for muscular power, what is the appropriate intensity (% of 1 RM) for a advanced trainer?

periodized heavy (85-100%) needed for force component and light-moderate for speed

30-60 % for upper body

0-60% for lower body

for muscular power, what is the appropriate rest interval for a novice trainer?

1-3 min depending ion intensity

for muscular power, what is the appropriate rest interval for a intermediate trainer?

1-3 min depending ion intensity

for muscular power, what is the appropriate rest interval for a advanced trainer?

1-3 min depending ion intensity