Muscle Fiber Type Quiz

Your muscle fiber composition — fast-twitch (Type II) vs slow-twitch (Type I) — shapes how you respond to training. This quiz uses performance indicators and training history to estimate your dominant fiber type and give you personalized training recommendations.

How many reps can you do at 80% of your 1RM on a major lift?

Less than 5 reps — I tire quickly under heavy load 5–8 reps — average endurance 9+ reps — I can keep going long after others stop

In sprinting or explosive movements, how do you compare to peers?

Noticeably faster and more explosive than most About average Below average in explosiveness but better at endurance

How quickly do your muscles fatigue during high-rep sets (15–20 reps)?

Very quickly — I burn out around rep 10–12 Moderately — around rep 15–17 Slowly — I can often do 20+ reps before real failure

What does your body respond best to for muscle growth?

Heavy, low-rep training (1–6 reps) feels most productive Moderate rep ranges (6–12) work well for me Higher rep ranges (12–20+) seem to build more muscle on me

How is your recovery between sets?

I recover quickly — 60–90 sec is enough I need 2–3 minutes typically I need 3–5 minutes to feel fully recovered

Which sport or activity comes most naturally to you?

Sprinting, jumping, throwing, Olympic lifting Team sports with mixed efforts Long-distance running, cycling, rowing

How much soreness do you get from new exercises?

Very sore — 2–3 days of DOMS from any new stimulus Moderate soreness, usually gone in 1–2 days Minimal soreness even from new training

FAST-TWITCH ←→ SLOW-TWITCH