Exercise Intensity – The Difference Between Absolute Intensity and Relative Intensity

Exercise intensity is an essential training variable. Modifying it helps prevent overtraining and also ensures you’re working hard enough.

Absolute and relative exercise intensity are often confused. But once you get them straight and apply them correctly to your workouts, your results will take off like a Superman leaping to Louis Lane’s rescue.

Absolute Exercise Intensity

Absolute intensity is the amount of weight based off your 1RM. It is expressed as a percent of your 1RM.

So an absolute intensity of 80% means that you are lifting 80% of the weight that you can lift for one rep.

Absolute intensity is always based off your 1RM.

Relative Exercise Intensity

Relative intensity refers to the amount of weight used based on your max at that specific rep scheme.

Relative intensity needs two numbers:

1. Your max weight for a specific rep. [For example… What’s the maximum amount of weight you can lift for 10 reps.]
2. The intensity or how close to failure your want to go. [Usually expressed as a percentage]

The intensity at a specific rep range is your Relative Exercise Intensity.

Absolute Intensity and Relative Intensity Table

The Relative Intensity Tables below tell you how much weight to use to reach a specific intensity based on a percentage. A little math is needed. But stick with me. It’s easy. The Intensity Table makes it so simple.

The Exercise Intensity 1RM Table above is for reps 11-20. Downloadable Relative Intensity Tables are at the bottom of the page.

To make this clear, let’s look at an example.

Imagine that we’re working together. Your bench press 1RM is 315 pounds and you’re on a tough macro-cycle this week working at a moderate plus intensity hitting 12 reps.

Relative intensity of 85 –  87.5%

Looking at the Exercise Relative Intensity column we see that working in the moderate plus block has a Relative intensity of 85 –  87.5%.

Then, looking to the right on the Intensity Table move over until you’re in the the 12 rep column. It says that the absolute intensity is 57-59%.

So, for your set of 12 you’ll use 180 – 185 pounds.

Here’s the math behind it…

I use relative intensity to plan workouts and absolute intensity to do my weight calculations.

Here’s a good video explaining how to use relative and absolute intensity in a strength portion of your workout…

Max Strength Programming Using Relative and Absolute Intensity

This table works well along side the RPE scale.

Using 1RM to Max Table

This one rep max table is a handy reference.

It tells you what percentage of your 1RM you’e working at a given rep. Or how many reps you can expect at a specific percentage of your 1RM.

Since everyone is built just a little different the relationship between 1RM and number of reps at a given percentage don’t align perfectly.

The standard formula is 3% per rep. A 2 RM is 97% of a 1RM. A 5 RM is 88% of your 1 RM. But the NSCA had done lots of research and found a slightly different relationship. So I included their reps to 1RN to percentage values.

Click 1RM Table for large version. One rep max table show what percentage of 1RM you can hit for specific number of reps.

Relative And Absolute Intensity Tables

Download

(and print out)

• Click here for reps between 1and 10.
• Click here for reps from 11-20.

Putting It All Together

Absolute and relative intensity are two of the most useful tools in your training arsenal. But only if you know how to use them.

Absolute intensity tells you what percentage of your 1RM you’re lifting. If you know your 1 rep max, this makes it the easiest way to calculate your training weight. Relative intensity takes it a step further. It factors in how close to failure you are at a specific rep range, giving you a more precise target for each set.

The key takeaway…

use relative intensity to plan your workouts and absolute intensity to calculate your weights. Pair both with the RPE scale to gauge effort in real time, and you’ll always know exactly how heavy to go, no guessing required.

Once you’re comfortable reading the intensity tables, programming your workouts becomes straightforward. Pick your goal, choose your intensity level, find your weight, and get to work. That’s it.

1RM Estimation Tables

1RM Table: 000-100 Max Chart

Printable one rep max chart (1RM Table) for maxes between 0 and 100.

• 1RM Table: Maxes up to 100.

1RM Table: 100-200 Max Chart

Printable one rep max chart (1RM Table) for maxes between 100 and 200.

• 1RM Table: Max of 100 – 200.

1RM Table: 200-300 Max Chart

Printable one rep max chart (1RM Table) for maxes between 200 and 300.

• 1RM Table: Max of 200 – 300.

1RM Table: 300-400 Max Chart

Printable one rep max chart (1RM Table) for maxes between 200 and 300.

• 1RM Table: Max of 300 – 400.

1RM Table: 400-500 Max Chart

Printable one rep max chart (1RM Table) for maxes between 400 and 500.

• 1RM Table: Max of 400 – 500.

1RM Table: 500-600 Max Chart

Printable one rep max chart (1RM Table) for maxes between 500 and 600.

• 1RM Table: Max of 500 – 600.

Cover photo by Anastase Maragos from Unsplash