Worthy Fam,
Now that we are four weeks away from assessment week, our newer clients are discovering what it feels like to have "new numbers". Those new numbers can certainly make the workouts feel a bit different when you have made significant forward progress.
What some people don't realize is that we also reset numbers for people that need or want to back down their weight a bit. Sometimes, we have veteran clients that have missed some significant amount of time for one reason or another, maybe have some nagging aches and pains, and don't feel they are able to do what they once could safely in the strength sessions. We had a few long-time clients re-test to a point that they felt safely challenged and we are now using that number in selecting their weights.
I wanted to take a minute to help everyone understand the purpose and importance of the assessments and testing max capabilities. In strength sessions, in order for us to choose the right amount of weight for you to be lifting, we must first know your capability. For example, science tells us that if you want to exercise for muscle endurance, you should do 12+ reps with less than 67% of your 1RM. If you want to build muscle, you should do 67-80ish% of 1RM for 6-12 reps. If you want to work on strength you should work with 80% 1RM and higher for 1-5 reps. At Worthy we like to work on all of these things so that we are well rounded in our training. If we do not know your max number, we cannot figure out what to give you for 10 reps at 70% in order for you to build muscle.
No matter what part of the journey you are currently in, these numbers help us to understand where you currently stand so that we can customize the workout appropriately for each individual person.
Murray here, on the note of assessments, we have heard that assessment week brings many different types of emotions for each of you. In the beginning, it was such an exciting time. Seeing the gains and witnessing progress is so encouraging and exhilarating. With time, these gains may not come as fast, or not even at all. I was anxious and discouraged leading up to assessment week, to the point that I was even in tears. Some of you can relate to this. I had to remember that I had to celebrate the victories. Now, I continue to show up, encourage others, and remind myself that even though I may not be the strongest or the fastest, I am strong and WORTHY.
Our anchor verse in the gym is Joshua 1:9, "Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go." Joshua needed to courageously trust that God was in control. Next time you feel discouraged, try holding this in your heart and mind.
Now go VOTE and have a good week!
