To effectively develop muscle strength, what percentage of 1 repetition maximum (1 RM) is generally recommended?

Developing muscle strength primarily involves engaging in resistance training at a high intensity. The recommendation to train at 70-100% of one repetition maximum (1 RM) is grounded in the physiological principles of strength adaptation. This range signifies that an individual is lifting weights that are challenging enough to induce significant neuromuscular adaptations, promoting increased muscle fiber recruitment, which is essential for building strength.

When training within this higher intensity range, the body is subjected to greater mechanical tension and metabolic stress, both of which are critical factors for eliciting the desired strength gains. Lifting at or near this percentage of 1 RM stimulates the muscles' growth and adaptation processes more effectively than lighter weights.

Lifting at lower percentages, such as 30-50% or even 50-70% of 1 RM, is generally associated with improving muscular endurance rather than maximal strength. These lighter weights can help train the muscles for prolonged activity but won't adequately challenge the neuromuscular system to significantly increase strength.

Using 100-120% of 1 RM is not feasible since it implies attempting weights beyond an individual's maximum capability, which can lead to injury and is not a recommended practice in strength training. Therefore, the range of 70-100%