Yesterday I wrote about health being a game of consistency. This consistency is a quantity metric measured by # of workouts/month. I shared with you three best practices from our most consistent athletes (those athletes who average 25+ workouts every month).
Today and tomorrow, I want to write to you about the quality metric in your pursuit of health. Today I will address why the effectiveness of your workouts is measured by “PR” data (personal records); more specifically, why this data must be observable, measureable, and repeatable.
Then tomorrow, I will share with you the best practices of those athletes that are consistently progressing every month.
Objective progress must be measured numerically. Often times, you will use the scale in order to determine the effectiveness of your current health program. But at RxFIT, we care less about how much you weigh and more about what you can do with that weight.
For example, who’s the healthier individual?
- A 5’5″ female who weighs 110-lbs. She can’t perform a 100-lb deadlift without back pain, run 1-mile without knee pain, or perform one pull-up.
- A 5’5″ female who weighs 160-lbs. She deadlifts 300-lbs without back pain, runs 1-mile in 7-minutes with no joint pain, and can perform over 30 pull-ups in one set.
Most people would say the second female is healthier. Yet behind closed doors, they would continue to chase the low number on the scale.
Health is the capacity to do anything, anywhere, anytime, with anyone. Our data must reflect that pursuit. Health does not care about body weight.
Observable, Measurable, and Repeatable Data
We perform a “benchmark” workout every Monday. In total, we have 12 days of benchmarks that are repeated every quarter, or once every three months.
These benchmark workouts test a wide range of time domains and workout modalities. We have carefully put together specific tests of fitness that prioritize 10 variables: endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracy.
But these benchmark “tests” are only valid under three data assumptions:
- Observable: Data points must be plotted and viewed visually in order to see progress. In a workout, this means entering in your results to Wodify each time so we can pull up a line graph on your progress.
- Measurable: One variable must be recorded while all others are controlled. In a workout, this means that the test must record the weight, distance, and time.
- Repeatable: The test must have “standards” that can be replicated regardless of location. In a workout, this means that the barbell, type of rower, or clock are kept constant to ensure consistency across tests.
This is precisely why we have “Rx” standards in every benchmark workout. We strive for observable, measureable, and repeatable data every week when you retest a benchmark workout. Maintaining integrity in the data we collect allows us to see your progress objectively.
We then talk about these results every quarter in a one-on-one goal session with you. Your directive today is to schedule a goal review session this month with Darren or me here.
It’s time we review your benchmark progress together.
Other Articles In This Series:
BY THE NUMBERS: PURSUING HEALTH
BY THE NUMBERS: # OF WORKOUTS
BY THE NUMBERS: # OF PR’S