How to set training goals?

Training Q&A [Moderated]
1

Hello,

I want some advice on if and how to set training goals for myself.

I have been lifting since 2015. I’m not interested in competing at meets. I want to lift to be as healthy as possible.

I’m 41 years, male, 160lbs, 6’, waist 34". My estimated 1 rep max based on my latest sessions (Hypertrophy I) are - Squats 228lbs, DL - 290lbs, Bench - 130lbs. I know these aren’t great numbers. And I have been hovering around these numbers for many years. There are many reasons - one reason is I lack motivation or objectives.

For more context I have done powerlifting templates, currently I’m doing hypertrophy I (second time). I have done the group coaching and some in person coaching.

I have never set goals for my training other than just building the habit of lifting.

I’m wondering if I should set goals like 1 rep max weight like 300lbs squat. If I have a clear goal, it is easier for me to be motivated. I have been skinny my whole life. I wonder if body composition would be a better goal for me.

I will appreciate any advice or constructive feedback.

Happy Holidays.

2

Thanks for the well wishes and Happy Holidays to you as well.

With regards to your question, I think there’s a pretty good case to doing a program that produces demonstrable improvements in strength, cardiorespiratory fitness, and muscle mass due to a signal in the literature showing more health-promoting benefits from exercise if those things occur. I would not necessarily recommend an absolute weight target, e.g. 315lb squat or 405lb deadlift. Rather, I think that aiming for a 5-10% increase as a minimum increase in strength over the course of the next year would be reasonable. You should be applauded for your regular participation in exercise, but I would also want your program to regularly generate an improvement in strength. If you’re not seeing an improvement in the reps you can complete, weight you can lift, etc. then I would adjust the programming the make this happen.

-Jordan

3

Thanks Jordan.

A percentage based goal is a great idea. I can get behind it.

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