Have you ever wondered how to adjust your training when you are sick? Or what should you do if you haven’t worked out in a few weeks and are ready to get back into it? What about after you’ve just had a bad night’s sleep?
These situations come up all the time in our training program, so today, I want to pass it on to you 50/50 Rule: my go-to strategy for helping people train safely and effectively when life throws you a curveball.
Let’s break it down.
The 50/50 rule
Here’s the basics: do 50% of the total reps and 50% of the weight. (This gives you 1/4 of the total training load.)
Let’s say your workout calls for 2 sets of 10 repetitions with 20lb dumbbells. Using the 50/50 Rule, that’s 2 sets of 5 reps with 10lb dumbbells.
Another example – body weight exercises like pushups, 4 sets of 6 reps. With the 50/50 rule, that turns out to be 2 sets of 3 repetitions of an easy pushup variation.
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Why it works
When your body’s resources are stretched too thin – from prolonged intense training, illness, or periods of high stress – pushing with the same force doesn’t produce the same results. He draws water from a well that has already run out.
Coming off an illness or a long break from training, your body is more sensitive to training stimuli than usual. The threshold for “too much” is much lower than you think.
Have you ever jumped back into your normal routine after being sick, felt good about your time, and then were devastated for days afterward? That is exactly what is happening.
The good news is that you don’t either the need too much, though. A reduced session still gives you real benefits – a way to practice, maintain a habit, speed up recovery – without digging yourself a deep hole.
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Think of it less as “going easy” and more as training at the right dose for where your body is right now.
Practical applications
- Upload it If you’ve been training hard for 4-8 weeks without a break, take a week off using the 50/50 rule. This gives your body more time to rest and recover so you can come back stronger and ready to train. Note: if your training program is inconsistent, you already have small “breaks” built in, so you probably don’t need such a dedicated loading week.
. - Illness – If it’s really mild (no fever, muscle aches, etc.), the 50/50 rule can keep you moving while you recover (just don’t do it at the gym and make other people sick!). If you get sick, use it to bounce back. Start at 50/50, then add 10-20% each session as long as you feel good and are recovering.
. - A Bad Night’s Sleep – Come in, do a 50/50 day, and go home. No need to wind your way through a full session. Hopefully you’ll sleep better and get back to full reps and weights later in the week.
. - Long Break – How long have you worked? Use the 50/50 Rule for your first few sessions back. The goal is to get moving and feel good, not to waste yourself.
The Takeaway
Coaching isn’t always hard work no matter what.
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The most effective method is to use the right amount, in the right way, at the right time – and the 50/50 Rule gives you an easy way to do just that in a surprising number of situations.
It’s easy enough to remember, easy enough to use, and it will work for your training and recovery for a long time.
You got this. 💪
– Matt
PS Looking for practical, real-world advice without all the BS? That’s exactly what we have Training program it is built upon. 🔥
