Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise

Abstract

The maximal number of repetitions that can be completed at various percentages of the one repetition maximum (1RM) [REPS ~ %1RM relationship] is foundational knowledge in resistance exercise programming. The current REPS ~ %1RM relationship is based on few studies and has not incorporated uncertainty into estimations or accounted for between-individuals variation. Therefore, we conducted a meta-regression to estimate the mean and between-individuals standard deviation of the number of repetitions that can be completed at various percentages of 1RM. We also explored if the REPS ~ %1RM relationship is moderated by sex, age, training status, and/or exercise. A total of 952 repetitions-to-failure tests, completed by 7289 individuals in 452 groups from 269 studies, were identified. Study groups were predominantly male (66%), healthy (97%), < 59 years of age (92%), and resistance trained (60%). The bench press (42%) and leg press (14%) were the most commonly studied exercises. The REPS ~ %1RM relationship for mean repetitions and standard deviation of repetitions were best described using natural cubic splines and a linear model, respectively, with mean and standard deviation for repetitions decreasing with increasing %1RM. More repetitions were evident in the leg press than bench press across the loading spectrum, thus separate REPS ~ %1RM tables were developed for these two exercises. Analysis of moderators suggested little influences of sex, age, or training status on the REPS ~ %1RM relationship, thus the general main model REPS ~ %1RM table can be applied to all individuals and to all exercises other than the bench press and leg press. More data are needed to develop REPS ~ %1RM tables for other exercises.

Characterisation of the Muscle Protein Synthetic Response to Resistance Exercise in Healthy Adults: A Systematic Review and Exploratory Meta-Analysis

“…The conflicting results between workload, volume, and/or intensity-matched trials may be because when taken to the limit of “exercise tolerance” (i.e., task failure), the relationship between intensity and volume/workload is hyperbolic, not linear [ 87 , 88 ]. Consequently, greater total volume/workloads can be attained at lower intensities prior to task failure (and presumably across all levels of effort).…”

Muscle Strength Preservation During Repeated Sets of Fatiguing Resistance Exercise: A Secondary Analysis

“…The literature search and the eligibility criteria for the studies have been detailed elsewhere (72). The search from the previous meta-analysis identified 269 studies that included at least 1 repetitions-to-failure set at a load relative to the 1RM.…”

“…An alternative way to explore muscle fatigue curves within the context of traditional resistance exercise prescriptions is to examine the number of repetitions completed across a series of repetitions-to-failure tests with a given submaximal relative load (i.e., % of 1RM). A repetitions-to-failure test involves performing as many repetitions as possible until volitional failure or until exercise technique or speed of movement cannot be maintained in alignment with test criteria (72). An understanding of this relationship between number of repetitions completed across sets of fatiguing resistance exercise might then provide practitioners with information about how many repetitions an individual can be expected to complete with a given load across repeated sets performed to failure.…”

“…Data collected as part of a recent meta-analysis (72) provided a unique opportunity to explore this topic. The meta-analysis, which updated the repetitions-1RM relationship, first required identifying all studies that reported results from repetitions-to-failure tests.…”

Comparison of kinematics and electromyography in the last repetition during different maximum repetition sets in the barbell back squat

“…Although “heavy” loads are favourable for increasing strength, there is uncertainty regarding the threshold for a load to be deemed specific to the 1RM squat, as the specificity of load is attributed to research studying varying exercises and repetition ranges ( Schoenfeld et al, 2021 ). Although 1RM training is more specific to the competition lift, training with other repetition ranges ( e.g ., 3RM) undoubtedly has benefits, such as allowing more repetitions ( Nuzzo et al, 2023 ). Thus, practice at a high volume with sets consisting of higher repetition ranges could be of great importance when considering long-term increases in strength ( Kraemer et al, 2002 ).…”