Examples of training variables and monitoring equations based on healthy adults
| Variable | Description |
| Training variables | |
| Load | The weight prescribed for a given resistance exercise set |
| Intensity | An estimation of how many repetitions can be completed until failure, at a given load. High-intensity training involves heavy load relative to an individual’s 1RM, and thus few repetitions until failure. Low-intensity training involves high repetitions at a lighter load relative to 1RM. |
| Time under tension | The allocated pace of each phase of the exercise, expressed as three numbers, for example, 3-1-1 (3 s eccentric, 1 s isometric, and 1 s concentric) |
| Interset recovery | The recovery time allocated between sets |
| Duration | The time taken to complete a training session |
| Frequency | The number of training sessions completed per calendar week |
| Monitoring training | |
| Volume load (constant load) | Number of sets×number of repetitions×prescribed load (kg) (eg, 3×8×65=1560) |
| Volume load (progressive load) | (set 1 repetitions×load)+(set 2 repetitions×load)+(set 3 repetitions×load) (eg, (10×55)+(8×65)+(6×75)=1520 kg) |
| Session intensity Assuming 1RM is 110 kg | Volume load/total repetitions (eg, (10×55)+(8×65)+(6×75)/(set 1 repetitions+set 2 repetitions+set 3 repetitions)) 1520/24=63 (63/110)×5100=57% 1RM |
| Session density | The relationship between volume load and session duration. The higher the value, the greater the training density (eg, volume load (kg)/time (min) 1560/45 = 34.7 au |
| Training monotony | The variation in training for the week of training completed. A high value indicates little variation between training sessions (eg, mean volume load for the week (kg)/SD of volume load for the week (kg)) 790/897 = 0.88 au |
au, arbitrary unit; 1RM, one repetition maximum.