Determining the appropriate set and repetition ranges for your strength training can be a crucial factor in achieving your fitness goals. One commonly used guideline is the 80% rule, which suggests aiming for 80% of your maximum effort on a given exercise. But how many reps can you actually do at 80% of your max? Let’s explore the details.
The 80% Rule Explained
The 80% rule is a training philosophy that suggests aiming for around 80% of your maximum effort on a given exercise. This means that if you think you can do 10 reps, you should only do 8 reps. The idea behind this approach is to maintain good form and technique, prevent injury, and allow for greater strength gains in the long run.
Reps and Percentages of 1RM
According to the NSCA Training Load Chart, the recommended repetition ranges for different percentages of your 1-rep max (1RM) are as follows:
55-65% 1RM: 3-6 reps per set, 18-30 reps total
70-80% 1RM: 3-6 reps per set, 12-24 reps total
80-90% 1RM: 2-4 reps per set, 10-20 reps total
90% 1RM: 1-2 reps per set, 10 reps total
So, if you’re working at 80% of your 1RM, you can expect to be able to do 3-6 reps per set, with a total of 12-24 reps.
Applying the 80% Rule
The 80% rule can be a useful guideline when training, especially in a group setting or when you’re unsure of your current capabilities. By aiming for 80% of your maximum effort, you can focus on maintaining proper form and technique, while still challenging yourself and working towards your strength goals.
Remember, the exact number of reps you can do at 80% will depend on your individual fitness level, exercise selection, and other factors. It’s important to listen to your body and adjust your training accordingly.