The three types of strength training

Guide values for the three different types of strength training

There are three types of strength training. Depending on the goal, one of these types or a combination is used:

  • Muscle building training or hypertrophic training.
  • Maximum strength training
  • Strength Endurance training

Muscle building training, Hypertrophic training

Stimulus intensity (in % of maximum muscle power)60 – 85%
Repetitions8 – 12
Number of sets4 – 6
Pause between each set2 – 3 minutes
Movement speedslow to briskly
Intesity rule of thumb for hypertrophic training

Maximum strength training

Maximum strength training is especially important for strength athletes who need to move maximum weight in a short time (e.g. weightlifters). But also experienced fitness athletes and bodybuilders use maximum strength training to bring a variation into the training and to challenge the muscles differently, for example to overcome stagnation phases.

Stimulus intensity (in % of maximum muscle power)80 – 95%
Repetitions3 – 6
Number of sets4 – 6
Pause between each set3 – 4 minutes
Movement speedbriskly to fast
Intesity rule of thumb for maximum strength training

Strength endurance training

Strength endurance training is the training of choice for the majority of the population: amateur athletes, seniors, young people – all benefit equally from this health-promoting form of strength training. Characteristic of this form of training are the lower resistances (stimulus intensity) with a higher number of repetitions.

Stimulus intensity (in % of maximum muscle power)50 – 60%
Repetitions20 – 40
Number of sets3 – 6
Pause between each set0,5 – 2 minutes
Movement speedslow to briskly
Intesity rule of thumb for strength endurance training