The Truth About Training Intensity: How Hard Should You Really Be Working Out?
The Truth About Training Intensity: How Hard Should You Really Be Working Out?
So… how “hard” should a workout feel?
If training volume is about how much work you do, training intensity is about how hard that work feels.
Get it right, and you’ll get stronger without burning out. Get it wrong, and you might either stall your progress—or run yourself into the ground.
Training does not always need to be intense. Moderate and low intensity training are important too.
1. What Does Training Intensity Mean?
In simple terms, intensity = how much effort you put into each set.
For weight training, that usually means:
How heavy the weight is (relative to your max)
How close you push to failure (those final tough reps)
For cardio, it’s how hard your heart and lungs are working.
Think of volume as “how much work you do.” Intensity is “how hard each piece of that work is.”
2. Why Intensity Matters (Especially for Beginners)
Lifting too light = no challenge for your muscles.
Lifting too heavy = higher risk for injury.
The sweet spot? A weight that feels challenging but safe.
The last 2–3 reps of a set should feel tough, but you should still be able to maintain good form.
If you could easily keep going for another 10 reps, it’s too light.
3. How to Measure Training Intensity
Beginners don’t need fancy heart rate monitors or max tests. Instead, use the RPE scale (Rate of Perceived Exertion).
RPE 1–4: Super easy, you could do this all day
RPE 5–7: Moderate effort, challenging but doable
RPE 8–9: Hard work, only 1–2 reps left in the tank
RPE 10: Max effort, no reps left
👉 Beginners should aim for RPE 6–8 for most sets—hard enough to spark progress, but not so hard you break down form.
4. Intensity for Strength vs. Endurance Goals
For strength: Use heavier weights (RPE 7–9) with fewer reps.
For endurance & toning: Use lighter weights (RPE 5–7) with higher reps.
Neither is “better”—it just depends on your goal.
5. How to Increase Intensity Safely
Don’t go from “easy” to “max effort” overnight. Instead:
Add a little more weight (2–5 lbs for dumbbells)
Slow down your reps for more time under tension
Push 1–2 reps closer to failure—but keep good form
💡 Rule of thumb: Add intensity slowly. You should feel challenged—not crushed—when you leave the gym.
Bottom Line
Training intensity is simply “how hard” you’re working. For beginners and everyday lifters, the goal is to work hard enough to make progress, but not so hard you risk injury or burnout.
💡 Want help finding the right balance between training volume and intensity?
👉 At Fitness Next Door, we create smart, safe programs so you see results—without overdoing it.
