Alternatives to Training with Percentages
- Jake Hicks
- Sep 9
- 7 min read
I have some unique views on using percentages in training. It feels like the coaches that use percentages the most are the same coaches that don't lift. If they did they would understand how frustrating percentages can be and why there must be alternative ways to dictate how much weight to use. How much weight should you use? I have absolutely no idea, that's for you to decide. Read below how I like to navigate this dilemma.
To watch the video version on YouTube CLICK HERE
In my video I walk through why rigid percentage-based programming often does more harm than good, and how I actually use percentages as just a starting point. Below I lay out the mindset, concrete rules, and practical alternatives I use with athletes and lifters so you can auto-regulate, reduce frustration, and get better results.
Why percentages can mislead you
Percentages sound neat on paper: “85% for 3 sets of 2.” The problem is that percentages beg the question—percentage of what? You're max changes up and down day to day. One mistake I see a lot is people will pick their best-ever lift, even if it happened months or a year ago. They lock onto that number and force their training to fit it. Meanwhile strength fluctuates daily with sleep, food, stress, bodyweight, mood, and dozens of other factors.
That’s why a rigid plan that says week 1 = 80%, week 2 = 85%, week 3 = 90% is not something I like as a lifter or as a coach. I go to the gym every day and I don’t know what I’m going to lift until I warm up and feel it out. Many coaches would argue that's not smart, but ironically those same coaches leading that charge don't lift. I can't stand it honestly. If you build your training around fixed percentages, you set yourself up for confusion, frustration, and unnecessary failure.
My main coaching goal: teach you to auto-regulate
One of my goals is to teach lifters not to keep asking “how much weight should I use?” I want you to make that call. Auto-regulation—adjusting load based on how you feel and how you’re performing that day—is the skill that separates consistent progress from chronic frustration.
This is not an excuse to go easy, it allows you to pull back when it's not there and it allows you to push it when you're feeling good. If you only have 80% to give on a particular day and you give 80%, you actually gave 100%. On the flip side, you had 110% to give and you gave 100% you only gave 90%. This is the key principle behind my stance on percentages. If there's an opportunity to do more, you should, because it may not be there again for a while.
Two simple rules I use every session
When I give guidelines, they’re simple and practical. Start with these two rules on compound work and heavy sets:
All reps in a row. If you’re prescribed a set of five, perform five consecutive reps—don’t pause at the top and make the set five singles. Keeping reps consecutive reduces set duration, improves motor recruitment, and keeps you honest about the weight you chose.
Avoid sticking or grinding points. These are reps that you can barely lock out and that you almost get stuck. Those slow grinders suck a lot out of you. Remember fatigue impairs motor recruitment. Fatigue also inhibits your ability to repeat sets. Not good if you have a decent amount of sets left. Early in a session I want high-quality reps that I can repeat across multiple sets.
Those two rules let you safely push heavier when you feel good, but it gives you flexibility that percentages don't give you and ultimately help you avoid burning yourself out early in the workout. Don't mistake these rules as not lifting heavy. I've hit MANY PRs using these rules even before my last set of the day. It's a major hack worth trying. You're not rushing the reps but you are making sure the bar doesn't stop until you lock out the last rep. That's the goal.
How I actually use percentages: as a starting weight
A fellow follower on X referred to it as an "anchor" which I like. You do need some point to help avoid sets that are too light and prevent wasted sets. I’ll often give a starting percentage—something conservative like 70–75% for your first heavy set—because there should be a low chance of failure on the opener. The percentage is a reference point, not a law. From there you make decisions:
If 75% feels light, bump it up.
If 75% feels heavy, back off.
Use the two rules above: keep reps in a row and avoid grinders while you’re performing the majority of your sets.
This approach lets you “test the water” and accumulate high-quality tonnage: many good reps at a weight you can reproduce across the session.
Daily top-set (work up) + back-down sets: a useful method
Another method I use is having athletes work up to a top single for the day (a sub-max daily one‑rep), then take weight off to do the working volume with a percentage based on the top single rep they were able to do THAT day. This is a very good strategy for auto regulation but the benefits don't stop there. That top set tells you where you’re at that day and potentiates the nervous system, so the back‑down sets feel easier and are higher quality. Think about how it feels to swing a weighted bat, take the weight off and swing the bat again. The normal weight of the bat feels SO light. You can do that very thing in the weight room.
Example: work up to a heavy single, then back down to ~80% for multiple sets of 2–3 while maintaining the two rules listed earlier. This is great for accumulated high quality tonnage for strength and hypertrophy.
Potentiation explained simply
Potentiation is doing something demanding that excites your nervous system, then doing less demanding work that consequently feels easier— it really is a way to trick your body. A very common pair would be performing reps on a barbell squat and then doing box jumps. The idea is the barbell squat is super heavy while you push the ground and then you take that weight off pushing the ground for jumping which allows you to push harder and jump higher. I take that same concept to many of my programs and lifts to build more strength and hypertrophy.
Alternatives to percentages: RPE and RIR
One thing that could add more context to percentages are RPE (rate of perceived exertion) and RIR (reps in reserve), two popular alternatives work well when used correctly:
RPE (Rate of Perceived Exertion): A 1–10 scale where 10 is an all-out max, and lower numbers indicate easier efforts. I like RPE for compound lifts and when barbell percentages aren’t practical or in combination to percentages. It's not perfect, there are limitations since it’s subjective, and different people interpret an RPE differently.
RIR (Reps in Reserve): I often use RIR on isolation work—if I prescribe RIR 2 for 3 sets of 10 biceps curls, you pick a weight where you could have done 12 times, leaving 2 reps in the tank. This works well for single-joint movements but is also subjective and requires learning to judge effort honestly.
Both are useful tools, but both rely on your ability to self-assess. That’s why learning instinct and judgment in the gym is so important. Ultimately you need to learn what's best for you and your goal. This advice is for everyone. It's for the powerlifter looking to set world records, field athletes and even recreational lifters.
Common mistakes coaches and lifters make
Using an old best lift as your daily reference and forcing percentages from it.
Treating the program on paper as the law and not adjusting when appropriate. In the coaching world we always say that programs are "written in pencil" often requiring many changes.
Intentionally underloading just so you can “hit more next week” and claim progress. If it’s there, go get it.
Redlining (failing lifts or going to absolute max) multiple times per week. You should know when to push and when to back off. Those really hard sets take a long time to recover from and need to be managed appropriately. Otherwise, you run yourself into the ground.
How to apply this practically—quick checklist
Use a conservative percentage as a starting point for your first heavy set.
Keep reps consecutive—treat a set as a set, not a string of singles.
Avoid grinders early in the session; save harder, slower reps for the final set or two. If you need to you can always add extra sets at the end.
If you work up to a daily top set, you are able to assess your performance level that specific day and you can use back-downs to accumulate quality volume.
Use RPE/RIR in combination or where percentages aren’t practical (DB Bench, DB Row, etc), but learn to be honest with your assessment.
Don’t view the written program as gospel—adjust based on how you feel and perform that day. Actively look for opportunities.
Why instincts matter most
All the systems—percentages, RPE, RIR—are tools. The best tool is you: your ability to decide in the moment. The sooner you develop lifting instincts and the confidence to auto-regulate, the better your recovery, consistency, and long-term progress will be.
Training should be enjoyable, sensible, and progressive. Treat the paper as a guide, not the law. Use conservative starts, follow the two rules, and learn to make good decisions in the gym. If you do that, you’ll avoid a lot of frustration and get stronger in a smarter way.
Final thought
Every lifter is unique—some dive right into heavy work, others need to be eased in. My job as a coach is to help you find the middle: push enough to progress, but not so much that you grind yourself into the ground. If you build instincts and auto-regulate, you’ll be happier, stronger, and less likely to get boxed in by arbitrary percentages.
Email me at jakehicks@rxstrengthandfitness.com for remote training inquiries.
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