How to Use Benchmarks to Measure your Progress – Safely

by Ryan Humphries, Co-Founder & Fitness Coach, Axistence Athletics

Increasing your fitness level is a smart goal to have, but here's the deal: You don’t have to sacrifice form to  achieve that fitness level. You must know your physical limits and choose appropriate weight/speed/movements to push those limits. You must realize that you don’t have it all figured out and that you must continue to PRACTICE. This means that intensity must increase at an appropriately safe rate for the individual.

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There is currently an unfortunate trend in the fitness industry where coaches (and I use that term loosely) are emphasizing speed and intensity over proper technique. Although it's true that in order make progress, you need to test yourself, when and how you perform these tests can make or break your progress. For instance, if you test yourself too often, you may not be recovered well enough between tests. On the other hand, if your tests are infrequent, you may just be playing a guessing game.  

Even if you aren't a member at Axistence Athletics, here are some things to look regarding benchmark testing at whatever gym you choose. Plus a few red flags.

Good Signs

• You're encouraged to pace yourself when it comes to adding weight and speed.
• There's an emphasis on correct form and safety before adding speed and weight.
• You're encouraged to challenge yourself, but a coach stops you if you get ahead of yourself.
• You're encouraged to go all out and nail some PRs (personal records) periodically.... Not constantly pushed for intensity.
• Workouts are scaled appropriately around injuries, physical conditions or limitations.

Warning Flags

• Workouts with weight that's just too heavy (for the individual to use proper form) plus speed. This is often how injuries happen.
• Benchmark testing happens at every workout. A gym that uses all the workouts as a benchmark for progress is emphasizing your score over the value of practice, of perfecting technique.
• You're allowed or encouraged to increase weight even if it compromises your form.