Establish Personal Health Challenges

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At Northwest Personal Training, we recently wrapped up an exciting Olympic Challenge inspired by the spirit of the global games. Using 10 different events, we tested cardiovascular fitness, muscular strength, endurance, and core stability. It was motivating, energizing and incredibly empowering for our clients and team.

Why? Because nothing builds confidence like measuring progress and setting personal records (PRs)

When you establish personal health challenges, you move beyond simply “working out.” You….

Create benchmarks

Gather data

Experience the thrill of beating your last score. There’s something powerful about saying, “I’m stronger than I was six weeks ago.”

Monitoring progress also helps you adjust your training intelligently

If your strength numbers are climbing but your cardiovascular times are stagnant, you know where to focus. If your plank time doubles, you have proof that your core training is effective. Progress builds belief and belief builds momentum.

If you’d like to create your own personal challenge, here are the 10 tests we used or come up with something meaningful and relevant for you. This is where your trainer can help establish tests that are personal to you. Be sure to warm up thoroughly before performing any of them.

Sample Strength & Muscular Endurance Tests

Give yourself a way to determine whether your program is actually working.

DB Bench Press

Supine on a flat bench with feet elevated. Women: 20 lbs; Men: 35 lbs. Perform 4-second reps (2 up, 2 down) to a 90-degree arm position. Record total reps when form or tempo breaks.

Wall Squat

Back against wall, knees and hips at 90 degrees. Hold as long as possible. Record total time.

Push-Ups

Women: knees; Men: toes. 4-second reps, chest to partner’s fist. Record total reps.

Assisted Chin-Ups

Women: 70% assistance; Men: 50% assistance. 4-second reps. Record total reps.

Plank

Elbows and toes only, body straight. Record total hold time.

Sample Cardiovascular Tests

500m Row

From a dead stop. Record total time.

5 minute Indoor Bike

Women Level 15; Men Level 20. From standstill, cycle hard for 5 minutes. Record total miles.

1 mile Walk/Run

Record total time.

400m Walk/Run

Record total time.

Jump Rope

Count revolutions in one minute.

5 minute Stairclimber

Go hard for 5 minutes. Record total miles.

If you don’t enjoy tests like this, just be sure to track, notice, and celebrate increases in load lifted, repetitions, levels, and improvements in function and exertion. The key is not perfection, it’s progress. Test yourself. Train with purpose. Retest every 6–8 weeks. Celebrate improvements.

There are many ways to pursue health, but measurable progress fuels motivation like nothing else. Establish your own personal health challenges, chase your PRs, and watch your confidence soar.

Yours in health & fitness,
Sherri McMillan

You Know Your Body Better Than Anyone

You Know Your Body Better Than Anyone