When it comes to performance, it's hard to know what to strive for. When you first start a training program, it often requires a small amount of trail and error.
I often specify client perform an exercise within a rep range. Lets say I set an exercise set to fall within a rep range of 8-12. That means I want my client to use a weight where between 8 and 12 reps, they hit failure
FAILURE = A state where you cannot complete a repetition under good form - despite your best effort.
If you were working within an 8-12 rep range:
- If you do 13+ reps the weight is too light.
- If you do 7 or less, the weight was too heavy.
- Anything in between and you were spot on.
Either way you have collected sufficient data to utilise in the following session. You can add reps or weight accordingly to ensure you progress.
This is a great place to start in establishing your strength.
When it comes to 1 rep maxes (the heaviest weight you can lift for 1 rep) it can get a little tougher.
We created a syllabus of movements/exercises/tasks and the weights that would be considered basic to advanced.
It's worth mentioning that advanced, means advanced. Don't be disheartened if you aren't as high up the scale as you want (even the basic category requires competency) if it was all easy - it wouldn't be a great scale.
The benefit of seeing where you are on this scale, is that it gives you and idea of what you need to work on.
If you can press weight overhead to a high level, but your squatting is at basic level, you may want to increase the frequency/volume you train your legs.
Have a look at part of our weightlifting section of the syllabus and see where you are.
Multiply the number next to M or F to your bodyweight (in KG's) and you have the weight you would need to lift to meet that standard.
For example, M 1.5 would be 150kg for a 100kg male.
Working on any of your weaknesses is the quickest route to progression, both in overall strength/function as well as aesthetics and injury prevention.
When you have established where you are on the syllabus above - Your next step should be creating a plan to move to the next category up! Go one category at a time and try become 'Advanced' across the board! Its not easy, but its one hell of a ride!