Setting Goals and Taking Measurements

Whilst talking with a group of young guys this afternoon about what is the best gym routine for them, it dawned on me that, any routine I provide is useless if there aren't clear goals set. "You will never reach your destination if you don't know where you want to go!!"

Firstly you need to set a goal, or perhaps a few goals. To set a goal you need to say what it is you want to achieve and when you want to achieve it by.

For example you may say that you want to be able to do 1 rep with 200kg, by the 1st June 20XX.

Secondly goals need to be measurable.

When it comes to lifting weights there are a few different measurements you can use to measure progress:

1. Size - this is normally recorded as I want to have 16 inch arms, 56 inch chest etc.

Whilst this is not a bad goal, it can be problematic where there have been changes in size or there appears to be over a period of time, but perhaps the measurement has not been made in the same place as the first time it was recorded. If you are going to measure using this approach, write down where you took the measurement and if the arm or leg was straight, bent, or flexed. i.e if you were measuring the thigh, you might write down that the measurement was taken standing with the leg straight, 10 inches above the top of the patella (knee-cap).

2. Weight Lifted or 1RM

This is the most objective measurement, as you can accurately record how much weight was lifted for an exercise. Whilst you could record the weight lifted for any number of reps, the traditional method is to record how much you can lift for one repetition, known as the 1repmax , or 1RM.

So once you have set your measurable goals you will need to find out what the measurements are now.

This will be done with a tape measure if size related, scales if weight related, and perhaps with fat calipers if bodyfat related.

If using the 1RM approach then you need to test your strength in your next gym workout and record the measurements. Tip: if using this approach it makes sense to record your current strength before setting your goals, as you may otherwise need to change them.

Make sure when doing 1RM that you have a good spotter/spotters and that you use good form. Your 1RM should be the most weight that you can do one "GOOD" rep with. Always warm up with a few sets of an exercise before testing your 1RM to prevent injury.

In summary,

1. Set your goals, as measurable achievable targets

2. Record where you are now

Then look for the routine to fill the need.

Happy Lifting..

Phil.