The *magical* 80% Rule
80 seems to be a rather magical number when it comes to training. And it is particularly important in two specific areas of health & fitness: Longevity and Strength-building - arguably two of the most important benchmarks for improving one’s healthspan (i.e. the part of a person’s life during which they are generally in good health).
What is The 80% Rule?
As a Personal Trainer in Hove, when I refer to ‘The 80% Rule’ I am referring to an overall effort level of 80% (of what one would consider their maximum rate of perceived effort). Which could mean maximal strength output, maximal cardiovascular output or even just a general all round effort level.
How does it benefit my personal training clients?
From my experience of training clients of all ability levels, by ensuring that one doesn’t venture beyond 80% they dramatically improve their consistency and reduce the likelihood of injury. This, in turn, means that my clients can confidently and competently train more often, with better form and in a more sustainable way. Which is the most important thing when it comes to achieving results from a structured training program. Not to mention, they also experience the mood boosting (mental health) effects of consistent exercise that also help to maintain consistent blood sugar levels throughout the rest of the day and improve the clients chances of eating well too. It’s a win, win approach in my eyes.
The Farmer’s Approach
Another way of thinking about it is ‘The Farmer’s Approach’. Many farmers that perform manual tasks in agriculture develop tremendous strength and stamina over time. Have you ever seen the loads that these people carry? But rarely would this be from single moments of maximum strength output and instead, from consistent, day-in-day-out hard work that rarely goes beyond the 80% effort level. This means they are able to return the next day and repeat similar work with greater efficiency.
Applying The 80% Rule to Strength Gains
The other magical element of ‘The 80% Rule’ is when it comes to making strength gains. A common ratio I use for my clients when working on their strength is to perform 5x sets of 5x reps @ 80% of their 1RM (1RM = 1 rep max. i.e. the maximum weight one can lift correctly just once). The great thing about this ratio is that you can then work backwards to figure out what your 1RM might be without actually having to go to 100% effort (and risk injury) to attain it. When it feels like you’d have to dig deep to do anymore than 5 reps of one exercise you can be pretty sure that you’re hitting around 80% of your 1RM weight.
From there you can continue to build up the weight when it seems achievable to hit 6 reps without ‘breaking the bank’ so to speak. I.e. without going beyond the 80% of your maximum effort. This way you continue to build strength whilst maintaining good form, reducing the risk of injury and are still able to return to the gym the next day to work a different muscle group.
Similarly, if I’ve set my client to do a HIIT (High Intensity Interval Training) workout then I would also encourage them to aim for a consistent 80% effort level. That is to say, hold back a little throughout the workout. In doing so, they will still spike their heart rate and get a good sweat on but won’t feel completely depleted afterwards and will be much more likely to recover in time for the next workout.
Interested in hiring your own Personal Trainer in Hove?
If you’re looking to try and improve your consistency in the gym or build your strength without risking injury or burnout, try applying the 80% rule to your own routine or get in touch today for a free taster session and a get personalised plan to suit your individual goals.
