What does your fitness report card say?

So, thank you for permitting me to look at your exercise log. I see that you have been diligently keeping track of your work in the gym for the past two months. Congratulations! No, I am not giving you three cheers for your accuracy. Rather, I am expressing my excitement for your commitment to yourself. Reaching the two month point is a milestone for you. As far as the record keeping is concerned, I do need to ask a couple questions and make a few observations.

A workout journal can serve a wonderful purpose. Whether produced by a computer program which is connected to each machine in your gym or the old fashioned way, with a pencil, it matters not. On one hand, these records in printout form or handwritten notes provide a certain sense of accountability. You’ve been here and done that! This proves that you clocked in and out for the fun fitness part of your busy day. On the other hand, it tells me a little bit about you. You are definitely a goal oriented person who has a desire to see progress. Initially, that sought after progress may be reflected not in the mirror, but rather in the accumulated data you see in your journal. This can be very satisfying. In the early stages of your journey, you can make great strides. I should be able to quickly locate areas of improved strength by searching the numerical progression for various exercise movements which you have been faithfully engaged in for the better part of sixty days. Oh, bother! Something on your chart immediately catches my eye. In fact, I must tell you it is a clear red flag. Because of it, I know without a shadow of doubt that you capable of pushing yourself harder!

The first question that I have for you is this: Why do I see the same exact number of repetitions recorded for every exercise you have done since you have begun to workout? The second question: Are you really performing three sets of each of these strengthening moves using precisely the same amount of weight? Question three: How much of a rest period are you taking between these sets? The final question, number four: Are you focusing on correct breathing or just counting? Of course, I already know the answers because I have reviewed countless report cards from the gym over the years.

I repeat what I have already stated. You receive an A+ for attendance! Don’t laugh or dismiss the significance of this accomplishment. However, I have to be honest. Your grade for overall performance is but an average C. Don’t be disappointed. I will give you a little tutorial that will help you change that letter to something more pleasing. Despite the fact that some continue to perpetuate this silly notion, there is no magic number of repetitions that you must perform for any strength training exercise. Some report cards are filled with seemingly unending rows of 10s. Others are chock-full of 12s. Still more contain a boatload of 15s and nothing else. Though you have never been absent from a workout, what has been missing is uniqueness. I want to see something quite different from the collage you’ve created using the same number pattern. I need to see some degree of difficulty which would manifest itself in an odd assortment of numbers. So, please forget what your friend told you about that specific figure. I don’t even care if one of the trainers at your gym prescribed your current routine and said, “Give me ten of each, now!”

Your homework assignment is to work with an amount of resistance that will allow you to perform a reasonable number of repetitions to the point of complete failure. In your fitness classroom, failure equals success. However, if the term failure has you a bit concerned that I might demote you to Kindergarten, then I will use the phrase momentary muscle fatigue. This literally means the point at which you can no longer perform even one more repetition of an exercise without having to compromise the good form that is necessary for your safety. So, a reasonable number of repetitions may be anywhere between 8 and 15. Once again, there is no one number that you will be stopping at for each exercise. It is not possible for you to entirely fatigue each muscle or group of muscles by the same number of repetitions. You are engaging in different movements, which engage different muscles, which have varying strength capacities, and you are utilizing a different amount of resistance. So, does it make any sense to stop at 10 repetitions if you haven’t reached failure? Sorry, momentary muscle fatigue! If you do, which your record indicates, then you obviously have not worked hard enough yet. Consequently, your muscles do not need a rest period. You have not even finished a “set”. When worked to the necessary point of exhaustion, if you are going to attempt to perform multiple sets of the same exercise at the same weight, your muscles require a one minute break. After one minute has expired, your muscles have regenerated 75% of the energy which they expended in working to fatigue. That is sufficient to lift the identical resistance and perform another reasonable number of repetitions to exhaustion once again. A full two minute vacation is called for to reboot your muscles completely so that they are operating at 100% of their capability. Let me repeat myself, since repetition is the first step in learning. The point here is that if you are just camping out on a chest press machine after doing your favorite number of repetitions and then commence the movement again after some 30 seconds or so… you did not need to stop in the first place.

Does it take a little experimentation to find an appropriate weight to lift for the various exercises you will continue to perform? Yes. However, it is a simple, if not painless process. You should not be using the same amount of resistance and counting out the identical number of repetitions for a row movement as you do for a triceps extension. You are certainly not going to be as strong on the shoulder press as you are on the leg press. So, don’t fret about how many reps, but concentrate on perfect execution while lifting a challenging weight. If you can only do a couple of completed reps, then you need to lighten the load. If you find that you have strayed beyond the established reasonable range, don’t panic. Just work to fatigue, and add more weight for the next attempt. In any one day’s workout session, you may continue to perform 2 or 3 sets of the exercises you select. Only now, you will actually be doing a greater overall workload. Consequently, your muscles are going to thank you. Don’t expect extra credit points from me just yet. This should have been your approach to strength training from the start. But, that’s all water under the bridge.

In conclusion: Your muscles are not smart. They cannot count. Remember, you are working to a very specific feeling, not a very specific number! That feeling, which you will become very acquainted with, tells you when to stop. That feeling, which will lead to a bit more soreness, indicates that you have completed your job. So, just breathe out and lift, breathe in and lower, and lift again. Don’t stop breathing! You know how to do it. I hope that you have been taking notes, because I will quiz you on this subject tomorrow. I look forward to seeing your report card next month. Best wishes for straight A’s in your workout!

photo credit: Emmanuel Gadenne via photopin cc