80/20 Resistance Training Rule
Balance intensity
The 80/20 Resistance Training Rule suggests that approximately 80% of resistance training should be done without reaching failure, while the remaining 20% can be high-intensity training to failure. This balance is believed to support brain health and function by promoting the production of brain-derived neurotrophic factor (BDNF) and limiting inflammatory cytokines.
- Balance is key in resistance training for optimal brain health and function.
- High-intensity training to failure should be limited to 20% of total resistance training.
- Low-intensity resistance training supports the production of BDNF and limits inflammatory cytokines.
- Assess Current TrainingEvaluate your current resistance training routine to determine the balance between low and high-intensity exercises.Pro tipConsider working with a fitness professional to assess and adjust your routine.WarningBe cautious not to overdo high-intensity training, as it can lead to injury or burnout.
- Adjust Training RoutineAdjust your resistance training routine to ensure that 80% of your exercises are done without reaching failure, and 20% are high-intensity training to failure.Pro tipStart with small adjustments and gradually increase the intensity and volume of your training.WarningListen to your body and rest when needed to avoid injury.
An individual currently doing 100% high-intensity training might adjust their routine to include 80% low-intensity exercises and 20% high-intensity exercises.
This concept is based on research indicating that a mix of low and high-intensity exercise can have beneficial effects on brain health and physical function. By incorporating both types of training, individuals can potentially improve their overall well-being.