Should it be low weight, high reps or high weight, low reps? “Up to around 10 years ago it was believed you had to exercise at 70-80 per cent of your one rep maximum weight [the most you could lift once], 10-12 reps for three sets and going to full fatigue so you can’t do a single extra rep. If strength is the goal with as little bulk as possible (perhaps you're training for a sport with weight categories) then the protocols change to very heavy weights you can only lift for one to three reps, three to five sets.