How to measure fitness improvement

April 1. No pranks for me, I meant business! It was assessment day – meaning I had to repeat my baseline workout to see how I have improved since January. The bodyweight workout is designed to be indicative of overall fitness. Having regressed in 2012, I am determined to reclaim my fitness in 2013. Weight goals and measurements are not effective for me – in previous years obsessed with weight goals and always making them lower. I needed to focus on achievement this year!

My assessment measure physical achievement on basic bodyweight exercises. I was disappointed with my performance in January. I was most disappointed with my pullups and burpees – having allowed my fitness level to decrease significantly in the previous 9-12 months. However, I did not focus on these assessment results the last 3 months – and I built my initial training around my 2013 goals.

  1. Headstands & Handstands photo (26)
  2. Heavybag Crunches
  3. 10 STRICT pullups
  4. Replacement behaviors for emotional eating
  5. Bench Press bodyweight
  6. Squat 300 lb.
  7. Planche (last minute add on)

Mind Games

I was anxious the night before my assessment, in anticipation of my performance. While I have been training without fail and have seen weekly gains, I was presuming failure. I was experiencing a fear of failure. I did not want to have the same ‘scores’ – nor worse. However, there was absolutely no reason to suspect I would not display improvement.

Excuses

Sunday was a race pace 10K – and I admit my legs were a bit fatigued. The insane winds that I ran through exhausted my lungs more than usual as well. The night before my assessment, I was already making excuses – if I underperform it will because of my run today and I will know to rest the day prior to an assessment next time! 

I had expectations of my performance – and I honestly do not even know what my expectations were. In my mind, I simply needed to improve. And I was preparing excuses in case I failed! I reached out to a friend who help me calm my mind and refocus into a positive mindset.

Results

Well, I improved. And I performed well – improving on all exercises, even if just a little. I did not know what to expect and I am mildly surprised by some of the results. I have highlighted the greatest improvements:

Exercise Jan. 2, 2013 April 1, 2013 Percent Improvement
Pushups 55 63 14.5%
Squats 206 219 6%
Pullups 11 18 64%
Burpees 25 39 56%
Traveling Lunges 98 112 14%
BB Inverted Row 42 44 5%
SB Plank :35 sec :55 sec 57%
KB Swings (20kg) 81 90 11%

I finished with a 1-mile run at a 1.0 incline = 9 minutes 18 seconds (in January I could not complete a mile run after the workout).

The take home

The highlights.

  1. The minimal improvements on squats and lunges could be the result of Sunday’s training run. While I would have liked to see more improvement with squats, it is unrealistic to expect significant improvements in muscular endurance when I am working on my absolute strength for my 2013 goal.
  2. It is evident that my cardiovascular endurance has improved tremendously in 3 months – burpees and 1-mile run. My pullup training is demonstrating effective as well, with a 64% improvements!

Alterations needed?

  1. I need to closely assess my inverted row – which was more an issue of grip strength during the assessment. July 1, when I repeat the assessment, I will use straps for the inverted rows and hope to attain a score more representative of my back strength and improvements. I also reviewed my workouts for the last 3 months and with my heavy emphasis on pullup training, I have  sparingly performed these horizontal pulls – and this will change in the coming months!
  2. I will rest completely June 30th, in an effort to see greater improvements in squats and lunges.

The bottomline

I had let my fitness level slip – and with it my self-esteem. It was important to me to get back on track. I did this by setting specific goals. I also completed this assessment, allowing me to see my starting point and track my progress. And now I feel good about my success and I am motivated to work more!

Do you have specific health and fitness goals for 2013?

How do you measure success? Improvement? I am on a journey to be in the best shape of my life for my 30th birthday – in just over a month. While the ‘best shape of my life’ is still somewhat ambiguous, I have quantified it into this assessment and my personal goals for 2013.

Are you tracking your journey?

Notes: I chose not to complete body circumferences and body fat percentage for a few reasons – but mostly because I become obsessed with them. I do weigh myself and take progress pictures in addition to these assessments in an effort to monitor progress. I am down 4 pounds from January 2.

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5 thoughts on “How to measure fitness improvement

  1. 2013 is going to play out like 2012…lifting like a beast! I am going to lean down to about 220 though. 20 lbs lost is not so bad (crying), but I need to be able to fit some of my suits again lol.

  2. Pingback: Progress pictures – A good idea? | StrongBraveHonest

  3. Pingback: The week before a half marathon (or marathon) | StrongBraveHonest

  4. Pingback: How much can you improve your fitness in 6 months? | StrongBraveHonest

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