By Lisa Guggisberg

Intensity: The quality of being intense. The measurable amount of a property, such as force, brightness, or a magnetic field.

Intensity can have several different meanings when applied to different realms, physics, art, mentality, and training and can all have their meaning of the word.  For purposes of this article, let’s discuss intensity as it pertains to lifting.

For training, the intensity can be defined as the numerical term of how much weight moved over a set volume, or instead, power transferred per unit area, power is the rate of work, work being force x distance.

If you’re mathematically, or scientifically challenged like me, that definition doesn’t mean anything to you.  So how can you define intensity in terms that the average lifter can understand?  How about the RPE scale?  RPE meaning Rate of Perceived Exertion.  Intensity can be gauged from a range of 1 to 10 based off a lifter’s subjective percentage of one repetition Max. As used in the 2^nd Edition of 10/20/Life, you can gauge RPE on the following scale:

RPE as a gauge of a fast walk to an all-out sprint:

5: As fast as a walk as possible, but not nearly a run.

6: A very slow jog.

7: A faster jog and heading toward more of a “trot.”

8: Now you’re running; you’re no longer jogging, but you’re also not sprinting.

9: You’re running hard. You’re beginning to sprint, but you’re holding back a little bit.

10: This is your full-on, all-out sprint; you should have nothing left in the tank. You are putting forth 100% effort during a 100-yard dash.

You can read more about RPE here in the 2^nd Edition of 10/20/Life. 

So it can be assumed that good lifters follow a system to track intensity.  But what makes a great lifter? What separates the good from the best?  What would you say if I said its intensity?

Up to now, we’ve been discussing intensity as defined using physics, numeric values, and subjectiveness.   But, what if I told you that great lifters take, or adopt intensity from a more mental approach? For example, a piece of music can be intense.  It can’t be objectively measured, but you know it’s intense. Intensity from an artistic platform involves much more human perspective than when applied to the physics definition.  Words such as passion, fire or intent are evoked when applied in the artistic sense.

The intent is the key here. Intent is showing an “earnest and eager attention.” Chasing numbers and mindless following along will only get you so far. You have to have intent. Great lifters are those that become obsessed with the passion of their craft and paying attention to the details.  Anyone can run up to the platform on meet day with intensity, yell, scream, get aggressive, but it is those that are mindful of that intensity and apply it to the small details that make a triumphant moment.

Can you take this mindful intensity and apply it to your deloads when the weight doesn’t require to get pumped up as you would for a max lift? Can you use this intensity to performing accessory work that you may not enjoy doing, but you know necessary? Can you apply this intensity to your prehab and rehab work and stick to a regular schedule? Can you apply the intensity to the details of your diet?

Anyone can bring intensity. Go to any meet, or gym on a heavy training day, and you’ll see guys yelling and screaming, getting hyped up, and you can call that intensity.  Any lifter can mindlessly follow a program and call that intensity. I feel what separates the great lifters from the mediocre ones is the ability to transfer the intensity to all facets of their lifting and applying to the smallest of details in pursuit of perfection.