Fitness Goals for Women and Men

The scale is a dirty liar.
The mirror is a dirty liar.
One simply measures how much something weighs.
The other simply reflects an image.

 What we forget about is – how we FEEL and how we MOVE. Training is about making the body move better, more efficiently and capable of moving heavier loads over longer distances faster. I FEEL better when I am stronger, when I have the endurance to keep the intensity higher longer. Personally, I don’t really care what the scale says or what the mirror looks like, because I care about how I MOVE. I know if I am moving how I am supposed to be, the weight and aesthetics will take care of themselves as it is almost impossible to hit target numbers with excess body fat.

 I currently weigh around 192lbs. Sometimes it’s 185, sometimes it’s 200. It all depends on how much I have eaten, drank, sweat, etc. The scale does not differentiate between body fat and muscle. It is my personal belief that scales, mirrors, and body building figure competitions have driven more people to eating disorders and an unhealthy psychology of body image than anything else. The gym is supposed to be a tool, not a life. Use the tool for something you enjoy.

 We are supposed to be using the gym to be healthy, not to have it destroy our health. I have had clients get upset because they were not “losing weight.” The reality is, they lost about 10 pounds of fat and put on several pounds of muscle, completely changing the way their bodies felt and moved in the process. Many people are scared of muscle for fear of looking “bulky.” We should be proud of being strong, confident, and capable. We develop strength and esteem through physical activity.

 As I’ve written about before, there are four main areas of fitness: Strength, Power, Power Endurance and Endurance.

Strength is the ability to move heavy loads. Power is the ability to move heavy loads quickly. Power Endurance is the ability to move heavy loads quickly over distances. Endurance is simply the ability to move over long distances efficiently.

 I challenge you this year to pick a goal off the list and achieve it, then accomplish another, and eventually be able to tick off all the boxes below.

 

Fitness Goals: Female:

  • Category: Strength

    • 1RM Deadlift: 2x Body Weight

    • 1RM Front Squat: 1.25x Body Weight

    • 1RM OH Squat: 1x Body Weight

    • 1RM Bench Press: 1x Body Weight

  • Category: Power

    • 1RM Clean: 1x Body Weight

    • 1RM Snatch: .85x Body Weight

  • Category: Power Endurance:

    • 2000m Row: Sub 8:00

    • 1.5 Mile Run: Sub 9:00

    • 2000m Ski: Sub 8:00

    • 500m Row: Sub 1:45

    • 500m Ski: Sub 1:50

  • Category: Endurance:

    • 10k Run: 50 Minutes or Less

    • 60 Minute Row: 12000 Meters or More

    • 60 Minute Ski: 12000 Meters or More

 

Fitness Goals: Male:

  • Category: Strength

    • 1RM Deadlift: 2.5x Body Weight

    • 1RM Front Squat: 1.5x Body Weight

    • 1RM OH Squat: 1.25x Body Weight

    • 10+RM Bench Press: 1x Body Weight

  • Category: Power

    • 1RM Clean: 1.5x Body Weight

    • 1RM Snatch: .1x Body Weight

  • Category: Power Endurance:

    • 2000m Row: Sub 7:00

    • 1.5 Mile Run: Sub 9:00

    • 2000m Ski: Sub 7:00

    • 500m Row: Sub 1:30

    • 500m Ski: Sub 1:30

  • Category: Endurance:

    • 10k Run: 50 Minutes or Less

    • 60 Minute Row: 15000 Meters or More

    • 60 Minute Ski: 15000 Meters or More

George Cullen