Mar
24
The 20% Rule
Filed Under Work Out
On Friday I shared with you a little trick for measuring when you’re working out too hard while doing cardio. But what about weight lifting? How do we know when we’re working out too hard, not hard enough or just right? Well, for that, we have the 20% rule.
What Is The 20% Rule?
The 20% rule says that if you can do 20% more reps then you are then you’re not working out hard enough. If you can only less than 80% of the reps you planned on doing then you’re working out too hard.
What Does That Mean?
Let’s take the average person who does 10 reps per set. 20% of that is 2. Well, if you planned on doing 10 reps but you can easily an extra 20% (12 reps) then you’re probably not working out hard enough. Maybe you need to rest less between sets, increase the weight or work on your form. Whatever it is, you should increase the difficulty. On the other hand, if you planned on doing 10 reps but you can barely do 8 and no more, then you’re probably working out too hard. Perhaps you should rest more between sets or lower the weight you’re using.
What If I Do More Than 10 Reps?
Some people don’t do 10 reps only per set. For example, I notice that most women prefer to use lighter weights and do 15 or 20 reps per set. No problem, the 20% rule still works. If you aim for 15 reps than you should be able to do between 12 and 18 reps. That’s 20% on either side. If you’re aiming for 20 reps then you should be able to do between 16 and 24 reps. Again, that’s 20% on either side.
Does It Work For 5 Reps Too?
Sure, just aim for 5, which means between 4 and 6 reps.
Use For Improvement
The 20% rule is a great way to see if you’re ready to improve your workout. If you get to a point where you can easily do 20% more reps than you planned for, then you clearly need to increase your weight. The opposite is also true, if you’re wondering if it’s time to increase the weight you work out with, try doing 20% extra reps. If you could easily do it, then yes, you’re ready to add a bit of weight to your workout.
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Always have a goal in mind. Know how many reps you’re planning to do and aim towards that number. Just keep in mind that your body doesn’t operate at the same level 100% of the time. Sometimes it needs a bit more rest and sometimes a bit less. So aim for 100% but be ready to do somewhere between 80% and 120%. If you find yourself consistently outside those limits, perhaps you need to change something.
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