What is the recommended intensity range for intermediate-level athletes based on their 1RM?

The recommended intensity range of 30-85% of an athlete's one-repetition maximum (1RM) is effective for intermediate-level athletes. This range allows for a balanced approach between strength development and endurance, which is crucial for athletes who have already established a certain level of fitness and are looking to make further gains.

By training within this intensity range, intermediate athletes can focus on both hypertrophy and the ability to endure higher volumes of work during their training sessions. Training at lower percentages of 1RM, such as 30%, may not elicit enough stimulus for strength gains, while higher percentages (upwards of 85%) can be too demanding for those with a moderate level of experience. Therefore, the 30-85% range is optimal for promoting adaptations without risking overtraining or injury.

The other ranges do not align as effectively with the needs of intermediate athletes. For example, percentages starting from higher than 30% may limit the versatility of workouts and not incorporate enough variety in training intensity, while those starting at lower percentages might not sufficiently challenge an experienced athlete's capabilities. This makes 30-85% the most suitable choice for their current training status and goals.