the blog

welcome to 


June 29, 2022

What Is Cluster Training and Is It For You?

what is cluster training and is it for you with Annie Miller

Is cluster training right for you? There is no “rule book” for who can and cannot use cluster training. But this post will hopefully give you an idea of when clusters make the most sense for a trainee (whether your clients or yourself).

Swipe-y swipe to learn the basics of cluster training:

  • Annie Miller shares her thoughts on cluster training
  • what is cluster training
  • when to use cluster training with Annie Miller
  • who might benefit from cluster training with Annie Miller

Clusters are essentially sets of 5-7 SINGLE REPS with short rest periods between reps. They can be performed for a wide range of SETS. But typically 3-7.

A traditional set and rep situation would be a single set of “x” amount of reps with 60 seconds or more of rest between sets. Clusters differ from that set up. There may still be the same set and reps but the reps are separated by short bouts of rest. Where a normal set and rep scheme of these numbers would be performed at say, 75-85% load, clusters can be performed at higher percentages. Say – 85-92%.
That gives you the same volume (set x rep wise) but you’re able to get repeated strength at HIGHER LOADS.

That makes this approach great for building and pushing strength. If a client is struggling to make a weight jump for say a set of 5, then clusters can be implemented to give a bit of rest between each rep. This has potential to both build confidence of completed reps as this challenging load, and also build actual strength due to being able to complete the volume at this given weight.

Make sense?

Cluster training 101

1. You need to know your 1, 2 or 3RM at least to use clusters effectively.

2. Clusters can be used in a VERY wide range of sets and reps (see T-Nation article in post).

3. They are 100% for strength, but can be used to gain size as well – you’ll see this in the Poliquin clusters.

Would you be interested in trying them? Again – I’d classify clusters (in the traditional use) as intermediate to advanced. Someone certainly needs experience under heavy loads before giving these a go.

Have you ever used clusters? Yourself or in programming?

While you’re on the site, snag all the free resources – you’ll find goodies for trainees and coaches or entrepreneurs alike. Much love.

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)