The Pareto Principle

Although Vilfredo Pareto didn’t commit his work to the perfect exercise programming he did create a power law which developed the concept of quality control which has some significance in the fitness world. This power law, also known as the 80/20 rule, is explained in a number of ways.

In his work, Cours d’économie politique, Pareto showed that 80% of the land in Italy was owned by 20% of the population. He then discovered this to be true in many countries within the western world. In business management it is an adage that 80% of sales comes from 20% of clients. In taxation it is found that as recent as 2018 (USA) the top 20% of earners pay 80% of Federal income taxes. Microsoft noted that by fixing the top 20% of reported bugs, 80% of errors would be eliminated. Studies also find that 20% of patients use 80% of health care resources. In the USA The Dunedin Study founds that 80% if crimes are committed by 20% of criminals.

Yet perhaps, like with all research, theory and principles there are always exceptions. And in an amusing kind of way, 20% of us might subconsciously be using the Pareto Principle 80% of the time! Indeed, how true is it that you have 50 apps on your phone but only use around 10 of them most of the time? I have ten takeaway menus in my kitchen drawer but I will only use two for about eight out of the ten occasions that I order a takeaway.

The roads in your town that you drive on. The TV channels that you watch. The websites that you visit and the rooms during your waking hours in your home, roughly, will be spent on 80% of your time in just 20% of them.

So what is the significance of the Pareto Principle in our exercise routines? Already I have noticed that 20% of the gym members are spending 80% of their training time doing it correctly. But what is the correct way? How can we optimize our time to produce as much as possible from our exercise routines and hit our goals? Maybe this principle might help.

So we should expect 80% of our results in the gym to come from 20% of the work. Conversely, the remaining 20% of our results to come from the remaining 80% of the work.

This means that we need to learn, adapt and master the 20% of the work and THEN create a structure for your remaining 80%!

I can’t help you with the 80% of your time (unless you ask and then I can develop a kick ass training plan specific to your needs) but I will tell you the core exercises that you should be including whether it be for hypertrophy or fat loss. These should be your 20% to gain 80% of your results…

Walking

Walking shouldn’t be underestimated. In my previous articles I have discussed the importance in getting outdoors and walking. Not only can you burn calories if that is one of your goals, but it helps our cardiovascular system, brings us closer to nature, allows thinking time and, if you are walking with a friend or partner, enables good conversation away from normal life. I’m a treadmill Dodger, I admit, but I do enjoy walking which, not only does it tick the right boxes as above but allows me to crack on with the rest of my 20% in the gym.

Deadlifts

One of the greatest compound exercises you could ever begin to master. It is difficult yet very rewarding. It is so much more than a leg exercise or indeed a back exercise. To execute a perfect deadlift, every muscle needs to work hard. And it isn’t just a cardio machine that gets the heart racing. Give me 10 reps for 5 sets at a medium to heavy weight and tell me that you haven’t worked up a sweat! There are lots of variations to get to grips with too, so you’ll never get bored.

Bench Press

Again, this is a compound that should be incorporated into a complete workout routine. Known for working the chest (pecs) it is doing it a disservice to label it as such. The best bench press form actually comes from the drive from your feet and into your core before your push. Variations can be done by using dumbbells and different bench angles and isn’t just for men wanting impressive pecs! Females should perform them too! Also, depending on your weights and reps this will target your triceps and shoulders effectively.

Squats

With a barbell, with kettlebells, with dumbbells, with a weight plate or body weight, squats could possibly be the greatest exercise to master of them all. You can perform them anywhere! In the gym, at home, in the office or waiting for the bus. Great for your legs, of course, but your core will need to work hard for your perfect form.

Rows

Traditionally performed as a bent over barbell row, but can be adapted to be done with dumbbells and kettlebells with both hands or just single handed. In my experience of teaching these techniques it is possibly the one that is done incorrectly. The back muscles seem to be tough muscle groups to target without good ‘mind to muscle’ technique, therefore the biceps tend to do too much of the work without the proper scapular retraction needed. However, this is part of your 20% for the 80% benefits so I’d start getting used to them!

Isolation exercises are often used too often and too early within a workout. By isolating smaller muscle groups we don’t elicit muscle growth, hypertrophy, fat loss or strength in the way that we intend to, which can create frustration with our goals. The compounds suggested above should be your staple, go-to exercises, but weights, rep ranges and sets will vary depending on individual goals.