PREPARE FOR A NEW ERA
Welcoming autumn also means saying goodbye to summer and the first half of 2023.
Whether we like it or not, it's time to move on. The holiday will be like a break from everyday life and we can sum up our achievements from the first semester of this year and at the same time dream and set goals for the next six months.
In order for you to be able to see clear results of the next six months, you first need to know where you stand today. Not what you could do six months ago.
Therefore, in this text we will give some examples of tests you can carry out to evaluate your physique and give yourself metrics to start from.
In these tests, you don't have to beat any personal bests or challenge yourself to the max. These challenges should only be done so that you will have a reference point for your body shape at the beginning of the year. Let these tests inspire your own challenges that you can create to set metrics that suit your personal development.
After each test, it is important that you record your results and how the test was performed. The equipment you used is of great importance to be able to repeat your tests under the same conditions.
TEST YOUR STRENGTH
Perform as many repetitions as possible of the following exercises. Remember to maintain good technique from start to finish. If you can't maintain proper form, you should stop. The tests can be carried out independently of each other and at different times.
- Push-ups
- Sit-ups
- Pull-ups
- Dips
- Chins
- Plank (hold as long as possible)
- Rail hanger (hold as long as possible)
Another way to measure strength is to test your maximum capacity. For these tests, work your way up to as heavy a repetition as possible. Just like before, the right technique is essential for you to be able to continue to push yourself. These exercises provide good metrics for your maximum strength:
- Deadlift
- Back squat
- Shoulder press
- Bench press
For exercises such as squats and bench presses, we recommend having a friend supervise you when working with heavy weights to minimize the risk of injury.
SUMMARY
Set clear goals, do tests, visualize your success and be patient.
Remember that every step you take, every repetition you do, and every challenge you overcome shapes who you are and who you will become.
You have the strength within you to succeed, and you are capable of so much more than you think.
A big good luck!
