Training Intensity: How to Know If You're Pushing Yourself Hard Enough
Training “hard” can mean very different things depending on who you are talking to. For some, it might mean sweating buckets in a cardio session, while for others, it’s about lifting heavy weights. But how do you know if you're truly pushing yourself to your limits? Let's dive into a simple rule to gauge your workout intensity and ensure you're getting the most out of your training.
My Rule for Difficulty and Intensity
My rule for difficulty/intensity is simple: complete a set of an exercise and know that you could’ve ONLY done between 0-2 more reps. This approach ensures that you’re working close to your maximum capacity, which is crucial for muscle growth and strength gains.
Why It Works
When you push yourself to the point where you can only do a couple more reps, you're working in a range that stimulates muscle fibers and encourages them to grow and get stronger. Training at this intensity level helps you break through plateaus and see continuous progress.
Using RPE to Gauge Intensity
The Rate of Perceived Exertion (RPE) is another great tool to measure your workout intensity. RPE is a scale from 1 to 10 that reflects how hard you feel you are working during an exercise:
RPE 1-3: Light activity (easy to maintain)
RPE 4-6: Moderate activity (somewhat hard, but still manageable)
RPE 7-8: Vigorous activity (challenging - you can only say a few words)
RPE 9-10: Very hard activity (extremely challenging - almost or at max effort)
How RPE Relates to Reps
To align the RPE scale with the "0-2 reps left" rule:
RPE 8-9: You could perform 1-2 more reps.
RPE 10: You are at your maximum effort and cannot perform another rep.
Using RPE helps you maintain a consistent intensity across different exercises and workout sessions, making it easier to track your progress and ensure you’re always challenging yourself appropriately.
How to Gauge Your Intensity
Finish Your Set: Complete your exercise set with good form.
Ask Yourself: “How many more reps could I have done?”
Adjust Accordingly:
0-2 Reps Left: Perfect! Keep the current weight.
3 or More Reps Left: Increase the weight.
The Benefits of Training Near Failure
Training near failure has several benefits:
Maximal Muscle Activation: By pushing close to your limits, you engage the maximum number of muscle fibers.
Strength Gains: Consistently challenging your muscles helps build strength over time.
Progressive Overload: This principle ensures you're continuously pushing your muscles to adapt and grow.
Practical Tips
Here are a few tips to help you apply this rule effectively:
Warm Up Properly: Always start with a good warm-up to prepare your muscles and joints for intense work.
Focus on Form: Never sacrifice form for heavier weights. Good technique is crucial to prevent injuries and ensure effective training.
Progress Gradually: Increase your weights gradually to avoid overloading your muscles too quickly.
Conclusion
Training hard means different things to different people, but the key is to ensure you're pushing yourself to the right intensity. By following the rule of finishing a set and knowing you could’ve only done 0-2 more reps, and using the RPE scale to gauge your effort, you can maximize your workout effectiveness and see continuous progress. Keep challenging yourself, adjust the weights as needed, and watch your strength and muscle gains increase. Happy lifting!
