What is the recommended maximum amount of load for strength training?

In strength training, the recommended maximum amount of load typically refers to the percentage of a person's one-repetition maximum (1RM) that is considered effective for achieving strength gains. While there are various guidelines depending on the training goals and experience level, a load of around 60% of 1RM is often cited as a threshold where individuals can effectively build strength while still maintaining proper form and reducing the risk of injury.

Using this percentage allows trainees to perform a higher number of repetitions, which can be beneficial for developing muscle endurance alongside strength. This range is particularly suitable for beginners or those focusing on overall muscular endurance because it strikes a balance between intensity and volume, promoting adequate training stimulus without overwhelming the body.

As lifters progress, they may choose to increase the load to 70% or higher for strength-specific adaptations. However, starting around 60% allows for safer practice and can create a solid foundation for more advanced strength training protocols.