Power (Athletic)

Explosive speed & rate of force development

Light–Moderate (30–70%)

1–5 explosive reps, 3–5 sets

2–3 minutes

Movement velocity & acceleration

Powerlifting

Maximum 1-rep weight on Squat, Bench, Deadlift

Heavy (75–95%+)

1–5 heavy reps, 3–5 sets

3–5+ minutes

Absolute weight load on the bar

Bodybuilding

Muscle hypertrophy, symmetry, & low body fat

Moderate–Heavy (65–85%)

6–15+ reps, 10–20 sets per muscle/wk

1–2 minutes

Total training volume & muscle failure

Olympic Weightlifting

Max weight overhead (Snatch, Clean & Jerk)

Heavy–Maximal (75–95%)

1–3 technical reps, 3–6 sets

2–4 minutes

Explosive speed, mobility, & technical precision

Endurance Training

Cardiovascular stamina & aerobic efficiency

Low resistance / Bodyweight

Continuous reps or extended timed intervals

Minimal to none

Heart rate zones & aerobic capacity

Functional / CrossFit

All-around work capacity across various tasks

Variable (Light to Very Heavy)

High volume / Timed rounds (AMRAP/EMOM)

Minimal (Interval-based)

High intensity, variance, & metabolic condition

Calisthenics

Bodyweight control, relative strength, & skill

Bodyweight + weighted vests

5–20+ reps / Hold times (seconds)

1.5–3 minutes

Leverage, spatial control, & relative force