[kiloshib]

>I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.

This seems rather arbitrary as rep ranges will heavily depend on what type of exercises/routines a person is running.

3 sets of 10 reps doesn't really fit the bill for a strength training program. That is more of a "bodybuilding" routine focused on hypertrophy.

"Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).

This is why most strength training programs focus on basic lifts like squat, bench/overhead press, and deadlift.

Some of the intermediate programs will also use "linear periodization" [5] that (iirc) is supposed to help prevent plateaus as a trainee acclimates to their routine.

[1] https://en.wikipedia.org/wiki/One-repetition_maximum [2] https://startingstrength.com/about [3] https://stronglifts.com/stronglifts-5x5/progress/ [4] https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-... [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/

[uhngureff]

> "Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).

This feels like too much information to the point it confuses me. You gave 2 (3?) different pieces of actionable advice.

I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.

I’m all for going slow. If 5 reps are better for you then great, do 5!

[kiloshib]

Since strength is a measure of maximum force, then the 1RM is probably the best metric for judging strength.

> I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.

I agree. There is a difference between the mentality of high school lifters chasing a 1RM to impress people (often called "ego lifting") and the use of the 1RM as a baseline for measuring a person's strength for the purposes of developing a strength training regimen.

The 1RM also takes into account comfort of the lift. If you feel like your spine is going to snap, but you complete the lift then the weight is probably too heavy, for example. Some lifters use the Rate of Perceived Exertion (RPE) as a heuristic for this [1].

[1] https://blog.nasm.org/rate-of-perceived-exertion

[cthalupa]

> I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.

Knowing your 1RM is a fundamental necessity in non-RPE based strength training programs. It's how you safely and efficiently progress in your lifts. RPE programs are based on perceived exertion for a variety of reasons, but I've never met an RPE lifter who didn't also have a very good idea of their 1RM, and most still regularly tested it.

And if you're not doing a program, you're not training. Which could be fine! But training is different than just exercising.

> I’m all for going slow. If 5 reps are better for you then great, do 5!

There's lots of underlying science around this - it's not just "what works for you," but instead what works best for the overwhelming majority of humans. If your goal is strength training, biasing towards fewer reps of higher weights is basically settled science. If your goal is bodybuilding, higher reps of lower weights is basically settled science. Though, 10 reps is in-line with plenty of strength training programs, particularly for intermediate lifters - it's in a range where you get solid results for both strength and hypertrophy. And, frankly, most powerlifters are lying if they say they don't want at least some hypertrophy.