Benchmark.
You have probably hear the term before; CrossFit benchmark workouts (WODs), National Physical Fitness Award benchmarks. Often people associate the word benchmark with a specific workout or accomplishment; however, the benchmark is really a point of reference against which things may be compared or assessed.
With the recent start of a new month, a new year, a new decade; many people have set some resolutions that they want to accomplish this year.
~ To get healthy
~ To get fit
~ To lose weight
~ To eat better
Well, without some sort of benchmark it can be really difficult to achieve any of these resolutions. The benchmark gives you a way to turn your resolution into a S.M.A.R.T. Goal! (Specific, Measurable, Attainable/Achievable, Realistic/Relevant, Timely/Time Based)
If you do not have a benchmark for yourself and at times a benchmark as a standard as well. Here are some examples;
~ Well, how much do you weigh now? How can you be specific about your goal unless you first measure where you are right now? Yes, your weight is an example of a benchmark (point of reference). We also know that in this situation weight is also a benchmark in the sense that it is a standard; there are definitely some weights on the low end for certain demographics that would not be healthy, maintainable or even achievable. (Cue ~ this is where a Trainer can help you figure out what a healthy target weight would be.)
~ Well, do you know how "fit" you are now? For fitness there are many different benchmarks that can be done; the key is to make them specific & measurable. Time a walk or a run of a mile ~ keep up your workouts and check that mile time again in a month or 6-weeks. How many push ups or body weigh squats can you do in a minute? How long does it take you to swim or row a 500? All of these (and so much more) are options for your benchmark! You do not have to be bound by a specific benchmark unless you are training for something specific (so someone training to run a 5k will have an obvious benchmark). Your Training can help you put together a good benchmark workout for you to be able to measure your improvement. Do not expect an improvement without consistent effort though - you've got to put in the work to see the results.
Even if you only have one main goal it can be helpful to have more than one benchmark ~ here's why. If you have a goal to lose weight, you get a trainer to help you set a realistic goal and schedule but you hit a plateau (as most do). Well, if you also have a measurable fitness benchmark that can help with a couple of things; it can show you that you really are still improving, even if the scale has taken a temporary break AND it can show that your training plan may need updating based on the results of your benchmark comparisons. Maybe it's just time to kick that workout up a notch! Another great benchmark is measurements; waist, hips, thigh, etc. Maybe the scale is not moving town; maybe your inches are still going down though ~ this could be a sign that you are still losing body fat and your lean mass is busy catching up.
If you have questions about how to set and measure benchmarks I am here to help!
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