A Guide to Measurable Fitness Goals

The key to long-term success is choosing a goal that genuinely excites you and pairing it with metrics that prove you are on the right path. This resource is designed to be a source of inspiration and a practical tool for those that have a broad idea of what they want to achieve, but haven’t got clarity on the specific expression of their goals. Another issue many encounter is the absence of ways to measure progress towards their goals.

Use this list to find a goal that resonates most strongly with your ideal self-vision. I have included associated tests to measure your journey, celebrate your wins, and hold yourself accountable.

Category 1: Strength & Power

1. Foundational Strength (Powerlifting Focus)

  • Metric 1: 1-Rep Max (1RM) Test (Squat, Bench, Deadlift)

    • Why: The ultimate measure of maximal strength and the competition standard. It provides a clear ceiling to push against.

    • Frequency: Quarterly to bi-annually.

    • Barrier: Low (requires a spotter/safe setup).

    • How to Test: After a thorough warm-up, gradually increase the weight for single reps until you reach the maximum weight you can lift for one successful repetition with good form.

  • Metric 2: 3-Rep or 5-Rep Max (3RM/5RM) Test

    • Why: A safer, less fatiguing way to estimate your 1RM and track usable strength more frequently.

    • Frequency: Every 4-8 weeks.

    • Barrier: Low (requires a spotter/safe setup).

    • How to Test: After a warm-up, find the maximum weight you can lift for 3-5 consecutive repetitions with good form. This is your 3RM or 5RM.

  • Metric 3: Total Volume PRs (Sets x Reps x Weight)

    • Why: Tracks work capacity, which is the primary driver of long-term strength adaptation.

    • Frequency: Weekly/Bi-weekly.

    • Barrier: None.

    • How to Test: For a specific exercise, multiply the weight lifted by the total number of reps performed across all sets. Aim to beat this total volume number in your next test session.

2. Explosive Power (Olympic Weightlifting Focus)

  • Metric 1: 1RM Snatch and Clean & Jerk

    • Why: The two competition lifts that define the sport. They are the ultimate test of generating force rapidly.

    • Frequency: Quarterly.

    • Barrier: Moderate (requires bumper plates, platform, and expert coaching).

    • How to Test: In a session dedicated to testing, work up to the heaviest single snatch and/or heaviest single clean & jerk you can successfully complete with proper technique.

  • Metric 2: Vertical Jump Test

    • Why: A simple, powerful proxy for lower body power output that correlates strongly with the Olympic lifts.

    • Frequency: Monthly to quarterly.

    • Barrier: None.

    • How to Test: Stand beside a wall and mark your standing reach. Then, perform a maximal jump and mark the highest point you touch. The difference is your vertical jump height.

  • Metric 3: Velocity Based Training (VBT) Metrics

    • Why: Using a device to measure bar speed provides objective, daily feedback on power output and readiness.

    • Frequency: Daily/Weekly.

    • Barrier: Moderate to high (requires a VBT device).

    • How to Test: Attach a VBT device to the barbell. During your main lifts, record the speed of the bar (in m/s) for your working sets to ensure you're training in the correct power-focused velocity zone.

3. "Functional" Strength (Strongman/Strongwoman Focus)

  • Metric 1: Max Distance/Time on Loaded Carries

    • Why: Tests total-body strength, grip, and core stability under dynamic load - a hallmark of real-world strength.

    • Frequency: Monthly.

    • Barrier: Moderate (requires specialised equipment like a yoke or farmer's handles).

    • How to Test: Pick up a heavy yoke or farmer's handles and walk as far as possible without dropping the implement. Measure the total distance covered.

  • Metric 2: Log Press or Axle Press 1RM

    • Why: A more awkward and challenging overhead press than a barbell, requiring more core and stabiliser strength.

    • Frequency: Quarterly.

    • Barrier: Moderate (requires specialised equipment).

    • How to Test: After a specific warm-up, work up to a single maximal effort lift, pressing the log or axle from your chest to an overhead position with full lockout.

  • Metric 3: Atlas Stone Load (Max weight to height)

    • Why: Considered the ultimate test of raw, primal strength, engaging the entire posterior chain, back, and arms.

    • Frequency: Quarterly.

    • Barrier: Moderate to high (requires stones and a platform).

    • How to Test: Select a specific platform height. Attempt to lift the heaviest Atlas stone you can from the floor and successfully place it onto the platform.

Category 2: Hypertrophy & Aesthetics

4. Increase Muscle Mass (Bodybuilding)

  • Metric 1: DEXA/DXA Scan

    • Why: The gold standard for precisely measuring body composition, including lean body mass and fat mass.

    • Frequency: Bi-annually or annually.

    • Barrier: Moderate to high (cost and regional availability).

    • How to Test: Schedule a scan at a specialised facility. The report will provide a detailed breakdown of your lean mass, fat mass, and bone density.

  • Metric 2: Body Circumference Measurements

    • Why: A low-cost, highly effective method to track regional muscle growth (e.g., arms, chest, thighs).

    • Frequency: Quarterly.

    • Barrier: None (requires a simple tape measure).

    • How to Test: Using a flexible tape measure, record the circumference of key body parts (e.g., flexed bicep, chest, waist, thighs) under the same conditions each quarter.

  • Metric 3: Strength Progression in 8-15 Rep Range

    • Why: Progressive overload is the primary driver of hypertrophy. Getting stronger in this range is a direct indicator of progress.

    • Frequency: Weekly.

    • Barrier: None.

    • How to Test: For your main exercises, track the weight you lift for sets of 8-15 reps. Aim to increase the weight or the number of reps you can perform over time.

5. Decrease Body Fat / Improve Definition

  • Metric 1: Progress Photos

    • Why: Standardised weekly or bi-weekly photos provide powerful qualitative data and are incredibly motivating.

    • Frequency: Weekly or bi-weekly.

    • Barrier: None.

    • How to Test: Take photos from the front, side, and back in the same lighting, pose, and time of day to create a consistent visual record of your changes.

  • Metric 2: Skinfold Caliper Measurements

    • Why: A reliable and inexpensive way to estimate body fat percentage and track changes in subcutaneous fat.

    • Frequency: Monthly to Quarterly.

    • Barrier: Low (requires calipers and a trained individual for best results).

    • How to Test: Have a trained individual use skinfold calipers to measure the thickness of skin at specific sites on the body (e.g., tricep, abdomen, thigh).

  • Metric 3: Waist-to-Hip Ratio (WHR)

    • Why: A simple measurement that is a strong indicator of health risk and changes in body composition.

    • Frequency: Monthly.

    • Barrier: None.

    • How to Test: Measure the circumference of your waist at its narrowest point and your hips at their widest point. Divide the waist measurement by the hip measurement.

Category 3: Cardiovascular Endurance

6. Complete a Marathon (42.2 km / 26.2 miles)

  • Metric 1: Weekly Long Run Distance

    • Why: The single most important training session for a marathon. Progressively increasing this distance is the primary indicator of preparedness.

    • Frequency: Weekly.

    • Barrier: Low (time commitment is high).

    • How to Test: Follow a training plan where your longest run of the week gradually increases in distance, building your endurance base.

  • Metric 2: Half-Marathon Time Trial

    • Why: A race-specific tune-up that serves as a dress rehearsal and a reliable predictor of your marathon finish time.

    • Frequency: Once, 4-6 weeks before the marathon.

    • Barrier: Low to moderate.

    • How to Test: About a month before your race, run a half-marathon at your goal race pace to test your fitness, gear, and nutrition strategy.

  • Metric 3: Average Heart Rate at Goal Pace

    • Why: Tracks your cardiovascular efficiency. As you get fitter, your heart rate at your target pace should decrease.

    • Frequency: During key workouts, bi-weekly.

    • Barrier: Low (requires a heart rate monitor).

    • How to Test: During a training run, maintain your goal marathon pace for several kilometers and note your average heart rate. Track how this number changes over weeks.

7. Improve 5k Run Time

  • Metric 1: 5k Time Trial

    • Why: The most specific and direct measure of your progress.

    • Frequency: Monthly to quarterly.

    • Barrier: None.

    • How to Test: On a measured 5k course (like a track or parkrun route), run at your maximum sustainable effort and record your finish time.

  • Metric 2: VO₂ Max Test (Lab or Estimated)

    • Why: The gold-standard measurement of your body's ability to utilize oxygen. A lab test is precise; an estimate is a great proxy.

    • Frequency: Quarterly to bi-annually.

    • Barrier: Low (for estimates) to high (for lab tests).

    • How to Test: For a lab test, visit a sports science facility. For an estimate, perform a test like the Cooper Test (max distance covered in 12 minutes).

  • Metric 3: 400m or 800m Repeats (Pace & Recovery)

    • Why: These interval sessions improve your speed and lactate threshold, directly measuring your improving fitness.

    • Frequency: Bi-weekly to monthly.

    • Barrier: None (requires a track or measured distance).

    • How to Test: On a track, run a set number of 400m or 800m repeats (e.g., 6 x 800m) at a consistent pace, recording your time for each and the duration of your rest period.

8. Improve Cycling FTP (Functional Threshold Power)

  • Metric 1: 20-Minute FTP Test

    • Why: The industry standard for determining your Functional Threshold Power, from which all training zones are based.

    • Frequency: Every 4-6 weeks.

    • Barrier: Moderate (requires a power meter or smart trainer such as a WattBike).

    • How to Test: After a warm-up, ride as hard as you can for 20 minutes. Your FTP is estimated as 95% of your average power output for that interval.

  • Metric 2: Power Curve Analysis

    • Why: Tracks your best power outputs across a range of durations, showing where your strengths lie and where you are improving.

    • Frequency: Ongoing (via software).

    • Barrier: Moderate (requires a power meter).

    • How to Test: Use a training app (like Strava or TrainingPeaks) that automatically analyses the power data from your rides to build your power curve over time.

  • Metric 3: Time to Exhaustion (TTE) at FTP

    • Why: Measures how long you can actually hold your FTP. Extending this duration is a massive performance improvement.

    • Frequency: Quarterly.

    • Barrier: Moderate.

    • How to Test: Ride at your current FTP power and record how long you can sustain it before your power output drops significantly.

9. Improve Rowing Endurance (e.g., 2k time)

  • Metric 1: 2000m Time Trial

    • Why: The standard race distance in competitive rowing. It is a brutal test of aerobic power, anaerobic capacity, and mental toughness.

    • Frequency: Quarterly.

    • Barrier: Low (requires a rowing machine).

    • How to Test: On a rowing machine, set the distance to 2000m and row it as fast as you possibly can. Record your final time.

  • Metric 2: 30-Minute Max Calorie/Distance Test

    • Why: Measures aerobic base and pacing ability; a pure test of steady-state endurance.

    • Frequency: Monthly to quarterly.

    • Barrier: Low.

    • How to Test: Set the timer for 30 minutes and row at a hard but sustainable pace. Record the total distance or calories at the end of the time.

  • Metric 3: 500m Split Time at a Set Stroke Rate

    • Why: Tests your power and efficiency. Holding a faster split time at the same stroke rate means each pull is more effective.

    • Frequency: Monthly.

    • Barrier: Low.

    • How to Test: Row for several minutes while maintaining a constant stroke rate (e.g., 24 strokes per minute). Record your average 500m split time at that rate.

Category 4: Metabolic Conditioning & GPP

10. Improve CrossFit Performance

  • Metric 1: Benchmark WOD Times (e.g., "Fran", "Murph")

    • Why: Standardised workouts that test different skills and metabolic pathways, providing a clear measure of progress.

    • Frequency: Quarterly to bi-annually.

    • Barrier: Low to moderate.

    • How to Test: Perform a specific benchmark workout exactly as prescribed and record your time to completion or total reps. Compare this to your previous scores.

  • Metric 2: CrossFit Total (1RM Back Squat + 1RM Strict Press + 1RM Deadlift)

    • Why: A measure of foundational, absolute strength which underpins performance in all other areas of the sport.

    • Frequency: Bi-annually.

    • Barrier: Low.

    • How to Test: In a single session, find your 1-rep max for the back squat, strict press, and deadlift. Add the three weights together for your total.

  • Metric 3: Max Set of a High-Skill Gymnastics Movement

    • Why: Tests skill acquisition, coordination, and relative strength endurance (e.g., muscle-ups, handstand push-ups).

    • Frequency: Monthly.

    • Barrier: Low.

    • How to Test: Perform as many consecutive, unbroken repetitions of a movement like bar muscle-ups or handstand push-ups as you can.

11. Improve General Fitness

  • Metric 1: Resting Heart Rate (RHR)

    • Why: A simple, powerful indicator of cardiovascular health and recovery. A decreasing RHR is a sign of improving fitness.

    • Frequency: Daily/Weekly average.

    • Barrier: None.

    • How to Test: Immediately upon waking, before getting out of bed, measure your heart rate for a full minute. Track the average over a week. Many fitness trackers like the Apple Watch or Oura Ring do this automatically.

  • Metric 2: Max Burpees in 3 Minutes

    • Why: A brutal but effective test of total-body conditioning, muscular endurance, and mental grit.

    • Frequency: Monthly.

    • Barrier: None.

    • How to Test: Set a timer for 3 minutes and perform as many full burpees (chest to floor) as you can before the time runs out.

  • Metric 3: 1.5 Mile (2.4 km) Run Time

    • Why: A standard fitness test that is an excellent measure of cardiorespiratory fitness (VO2​Max) for the general population.

    • Frequency: Quarterly.

    • Barrier: None.

    • How to Test: On a measured 1.5-mile course (like a track), run as fast as you can and record your finish time.

12. Improve Work Capacity

  • Metric 1: AMRAP (As Many Rounds/Reps As Possible) Scores

    • Why: A direct measure of your fitness density and work capacity within a set time.

    • Frequency: Monthly with a standardised test.

    • Barrier: Low.

    • How to Test: Choose a set of exercises (e.g., 5 pull-ups, 10 push-ups, 15 squats). Set a timer for a specific duration (e.g., 10 minutes) and count how many total rounds and reps you complete.

  • Metric 2: Heart Rate Recovery (HRR)

    • Why: Measures how quickly your heart rate drops after intense exertion. A faster recovery indicates a more efficient cardiovascular system.

    • Frequency: After intense sessions, weekly.

    • Barrier: Low (requires a heart rate monitor).

    • How to Test: Immediately after a hard interval, record your heart rate. Then, rest for one minute and record it again. The difference between the two numbers is your HRR.

  • Metric 3: EMOM (Every Minute On the Minute) Performance

    • Why: Tests your ability to repeat efforts with minimal rest. Success shows improved fitness and recovery.

    • Frequency: Tested monthly.

    • Barrier: Low.

    • How to Test: Choose an exercise (e.g., 5 heavy back squats for strength endurance) that closely aligns with your goals. At the start of each minute, perform the set of reps. The goal is to complete the work for as many minutes as possible.

Category 5: Skill, Mobility & Balance

13. Achieve a Freestanding Handstand

  • Metric 1: Max Duration Wall-Facing Handstand Hold

    • Why: Builds the shoulder stability, strength, and endurance required in a safe and scalable way.

    • Frequency: Weekly.

    • Barrier: None.

    • How to Test: Place your feet on a wall with your hands on the floor. Hold a solid handstand position for as long as you can maintain good form.

  • Metric 2: Freestanding Handstand Max Hold Time

    • Why: The ultimate test of the goal itself.

    • Frequency: Weekly.

    • Barrier: None.

    • How to Test: Kick up into a handstand away from the wall. Start a timer when your feet are balanced and stop it when you fall.

  • Metric 3: Shoulder and Wrist Flexibility

    • Why: Adequate wrist extension and shoulder flexion are biomechanical prerequisites for a stable handstand.

    • Frequency: Monthly.

    • Barrier: None.

    • How to Test: For wrists, see if you can place your palm flat on the floor with your forearm vertical. For shoulders, see if you can raise your arms straight overhead to be in line with your ears without arching your back. For shoulders, an overhead squat test is a more advanced variation.

14. Master the Pistol Squat

  • Metric 1: Pistol Squat Eccentric Time

    • Why: The controlled lowering (eccentric) phase builds the specific strength and stability required.

    • Frequency: Weekly.

    • Barrier: None.

    • How to Test: Standing on one leg, lower yourself as slowly and smoothly as possible into the bottom of a pistol squat. Time the descent.

  • Metric 2: Max Reps Per Leg

    • Why: The direct measure of success. Being able to perform multiple, clean reps demonstrates true mastery.

    • Frequency: Monthly.

    • Barrier: None.

    • How to Test: Perform as many full-depth, controlled pistol squats as you can on one leg, then repeat on the other.

  • Metric 3: Ankle Dorsiflexion Range of Motion

    • Why: Lack of ankle mobility is the most common barrier. Use a knee-to-wall test to measure and track improvements.

    • Frequency: Bi-weekly.

    • Barrier: None.

    • How to Test: Facing a wall, place your foot flat on the floor and see how far you can move it back while still being able to touch your knee to the wall without your heel lifting.

15. Improve Balance

  • Metric 1: Single Leg Stance Test (Eyes Open & Closed)

    • Why: A simple and effective way to measure and train static balance and proprioception.

    • Frequency: Bi-weekly.

    • Barrier: None.

    • How to Test: Stand on one leg and time how long you can hold your balance. For a greater challenge, repeat the test with your eyes closed.

  • Metric 2: Y-Balance Test

    • Why: A dynamic test that measures strength, flexibility, and proprioception in the lower body.

    • Frequency: Quarterly.

    • Barrier: Low (can be done with tape on the floor).

    • How to Test: While balancing on one leg, reach with your other foot as far as possible in three directions (forward, posteromedial, posterolateral). Measure the reach distances.

  • Metric 3: Timed Slackline Stand/Walk

    • Why: A challenging and fun way to dramatically improve balance and core stability.

    • Frequency: Weekly.

    • Barrier: Low to moderate (cost of a slackline).

    • How to Test: Time how long you can stand on a slackline, or measure the maximum distance you can walk across it.

Category 6: Combat Sports & Martial Arts

16. Improve Brazilian Jiu-Jitsu (BJJ) Performance

  • Metric 1: Grip Strength (Hand Dynamometer)

    • Why: Grip is paramount in BJJ for control. A dynamometer provides a gold-standard, quantitative measure.

    • Frequency: Monthly.

    • Barrier: Moderate (cost of a dynamometer).

    • How to Test: Squeeze a hand dynamometer with maximal force for 3-5 seconds. Record the peak force generated.

  • Metric 2: Specific Sparring Performance

    • Why: Measures technical application under pressure (e.g., number of escapes from a bad position in a timed round).

    • Frequency: Monthly.

    • Barrier: None (requires a training partner).

    • How to Test: Start a 5-minute sparring round from a specific disadvantageous position (e.g., bottom side control). Count how many times you successfully escape.

  • Metric 3: Submission-to-Tap Ratio in Rolling

    • Why: A long-term measure of overall progress, tracked via a simple training journal.

    • Frequency: Ongoing, reviewed quarterly.

    • Barrier: None.

    • How to Test: In your training log, make a tally mark for every time you submit a partner and every time you are submitted. Review the ratio over several months.

17. Improve Boxing/Muay Thai Performance

  • Metric 1: Punch/Kick Count on a Heavy Bag

    • Why: Measures work rate and cardio. An increase in volume in a set time means an increase in endurance.

    • Frequency: Monthly.

    • Barrier: Low to moderate (requires a bag and possibly a sensor).

    • How to Test: In a 3-minute round, throw as many punches as possible. Have a partner count them or use a sensor to track your total output.

  • Metric 2: Reaction Time Test

    • Why: Measures your ability to react to a stimulus, crucial for defence and counter-striking.

    • Frequency: Bi-weekly.

    • Barrier: None to high.

    • How to Test: Have a partner flash different numbered pads, and you must strike the correct one as quickly as possible. This can be timed or scored for accuracy.

  • Metric 3: Max Reps on Rotational Medicine Ball Throws

    • Why: Develops and measures rotational power, which is the source of knockout power.

    • Frequency: Monthly.

    • Barrier: Low (requires a medicine ball and a wall).

    • How to Test: Stand sideways to a solid wall and throw a medicine ball against it as hard as possible, catching and throwing for max reps in 30 seconds.

Category 7: General Health & Longevity

18. Improve Cardiovascular Health Markers

  • Metric 1: Blood Pressure Reading

    • Why: A critical vital sign for long-term health. Improved fitness consistently leads to lower (healthier) blood pressure.

    • Frequency: Weekly to monthly.

    • Barrier: Low.

    • How to Test: Use an automated cuff at a pharmacy or at home. Sit quietly for 5 minutes before taking the reading.

  • Metric 2: Lipid Panel Blood Test (Cholesterol)

    • Why: Measures key biomarkers (HDL, LDL, Triglycerides) related to heart disease risk.

    • Frequency: Bi-annually to annually (as advised by a doctor).

    • Barrier: Moderate.

    • How to Test: Schedule a blood test with your doctor or a private service. This typically requires fasting beforehand.

  • Metric 3: Resting Heart Rate (RHR) & Heart Rate Variability (HRV)

    • Why: RHR indicates cardiovascular efficiency. HRV is a powerful indicator of your nervous system's health and recovery status.

    • Frequency: Daily.

    • Barrier: None to low.

    • How to Test: Use a fitness tracker or chest strap to automatically record your RHR and HRV overnight while you sleep.

19. Improve Sleep Quality and Quantity

  • Metric 1: Total Sleep Time

    • Why: The foundation of recovery, hormonal regulation, and cognitive function.

    • Frequency: Daily.

    • Barrier: Low (requires a wearable tracker for accuracy).

    • How to Test: Use a fitness tracker or sleep app to monitor the total time you are actually asleep, not just the time you spend in bed.

  • Metric 2: Deep & REM Sleep Duration

    • Why: Deep sleep is for physical restoration; REM is for mental processing. Tracking these stages measures sleep quality.

    • Frequency: Daily.

    • Barrier: Low (requires a wearable tracker).

    • How to Test: Review your sleep data from a wearable device to see the breakdown of your sleep stages and the duration spent in each.

  • Metric 3: Subjective Readiness Score (1-10)

    • Why: A simple, no-cost metric. Rating how rested you feel upon waking often correlates strongly with objective data.

    • Frequency: Daily.

    • Barrier: None.

    • How to Test: Upon waking, before looking at your phone, rate how energetic and rested you feel on a scale of 1 to 10. Log this in a journal. This is my preferred sleep quality test due to the accuracy of sleep tracking wearables being highly variable.

Category 8: Advanced & Niche Skills

20. Perform a Bar Muscle-Up

  • Metric 1: Max Reps Strict Chest-to-Bar Pull-ups

    • Why: Demonstrates the foundational pulling strength required. If you can't get your chest to the bar, you won't get over it.

    • Frequency: Monthly.

    • Barrier: Low.

    • How to Test: Perform as many consecutive pull-ups as you can, ensuring your chest makes physical contact with the bar on every repetition.

  • Metric 2: Max Reps Straight-Bar Dips

    • Why: The muscle-up finishes with a dip. Building strength in this specific movement is crucial.

    • Frequency: Monthly.

    • Barrier: Low.

    • How to Test: On a straight bar, perform as many consecutive dips as you can, starting from a full lockout and lowering until your shoulders are below your elbows.

  • Metric 3: Kipping Swing Height

    • Why: A powerful, efficient swing is essential. The metric is how high you can get your hips to the bar.

    • Frequency: Weekly during practice.

    • Barrier: Low.

    • How to Test: Using a kipping swing, attempt to bring your hips as close to the bar as possible. Use video to review and track your height.

21. Achieve a Bodyweight Bench Press

  • Metric 1: Bench Press 3RM

    • Why: Tracks strength progression safely and effectively. Use a rep-max calculator to estimate your 1RM.

    • Frequency: Monthly.

    • Barrier: Low (requires a spotter).

    • How to Test: Find the maximum weight you can bench press for 3 clean reps. Use an online calculator to estimate the corresponding 1RM.

  • Metric 2: Close-Grip Bench Press Strength

    • Why: Builds triceps strength, which is often the limiting factor in the final "lockout" portion of the lift.

    • Frequency: Track working sets weekly.

    • Barrier: Low.

    • How to Test: Track the weight you can lift for 3-5 sets of 5-8 reps on the close-grip bench press, aiming to increase it over time.

  • Metric 3: Pausing Reps (3-second pause on chest)

    • Why: Builds pure strength from the bottom position by removing momentum.

    • Frequency: Track working sets weekly.

    • Barrier: Low.

    • How to Test: During your bench press sets, pause the bar on your chest for a full 3 seconds on each rep. Track the weight used for sets of 3-5 reps.

22. Achieve a Double Bodyweight Deadlift

  • Metric 1: Deadlift 1RM or 3RM

    • Why: The most direct measure of progress towards the goal.

    • Frequency: Monthly (3RM) or Quarterly (1RM).

    • Barrier: Low.

    • How to Test: Work up to a maximal single lift (1RM) or find the heaviest weight you can lift for 3 reps (3RM) with excellent form. Use the 3RM with a calculator to estimate your 1RM.

  • Metric 2: Grip Strength (Timed Barbell Hold)

    • Why: Grip is often the first point of failure. Test how long you can hold a heavy weight at the top.

    • Frequency: Monthly.

    • Barrier: Low.

    • How to Test: After your last heavy deadlift set, hold the weight at the top (full lockout) for as long as possible. Time the hold.

  • Metric 3: Accessory Lift Strength (e.g., RDLs)

    • Why: These lifts build the hamstring and glute strength (posterior chain) that is critical for a powerful deadlift.

    • Frequency: Track working sets weekly.

    • Barrier: Low.

    • How to Test: Track the weight you use for 3-4 sets of 6-10 reps on exercises like Romanian Deadlifts or Good Mornings, focusing on progressive overload.

Category 9: Outdoor & Adventure

23. Complete an Obstacle Course Race (OCR)

  • Metric 1: Grip Endurance (Dead Hang Time)

    • Why: Many obstacles are failed due to poor grip endurance. A timed dead hang is a direct measure.

    • Frequency: Weekly.

    • Barrier: Low.

    • How to Test: Hang from a pull-up bar with an overhand grip for as long as you can without letting go.

  • Metric 2: 8-Foot Wall Climb

    • Why: A common and challenging obstacle. The metric is simple: can you get over it?

    • Frequency: Practice as available.

    • Barrier: Moderate (requires a wall or OCR gym).

    • How to Test: Find an 8-foot wall at an OCR gym or park. Practice the technique required to get up and over the wall unassisted. You could also use a peg board in a CrossFit gym and/or try a legless variation.

  • Metric 3: Burpee Capacity

    • Why: Burpees are the penalty for failure. Being efficient at them means a failed obstacle won't derail your race.

    • Frequency: Monthly (test max reps in 2 mins).

    • Barrier: None.

    • How to Test: Set a timer for 2 minutes and perform as many chest-to-ground burpees as possible.

24. Learn to Rock Climb (e.g., climb a V3 bouldering grade)

  • Metric 1: Highest Grade Climbed Consistently

    • Why: The grading system is the direct measure of your progress in the sport.

    • Frequency: Per session.

    • Barrier: Low (gym day pass/membership)

    • How to Test: In a climbing session, successfully complete a bouldering problem from start to finish without falling. The grade of the problem is your metric.

  • Metric 2: Max Time on a Hangboard

    • Why: A fundamental tool for developing climbing-specific finger and forearm strength.

    • Frequency: Weekly (as part of training).

    • Barrier: Moderate.

    • How to Test: On a hangboard, select a specific edge size and hang from it with proper form for as long as possible.

  • Metric 3: Number of attempts to send a "project" climb

    • Why: This measures your problem-solving and efficiency.

    • Frequency: Per project.

    • Barrier: Moderate.

    • How to Test: Choose a challenging climb (your "project"). Keep a log of how many attempts it takes you to successfully complete it.

Category 10: Restorative

25. Improve Posture ("Fix Desk Body")

  • Metric 1: Wall Test (Back of Head to Wall)

    • Why: Assesses forward head posture by checking if your head can touch a wall while maintaining contact with your heels, glutes, and shoulders.

    • Frequency: Weekly.

    • Barrier: None.

    • How to Test: Stand with your back flat against a wall. If the back of your head doesn't comfortably touch the wall without you tilting your chin up, your posture needs work.

  • Metric 2: Thoracic Spine Rotation

    • Why: A stiff mid-back leads to compensation in the neck and lower back. Measure your degrees of rotation.

    • Frequency: Monthly.

    • Barrier: None.

    • How to Test: Get on all fours. Place one hand behind your head and rotate that elbow up towards the ceiling as far as you can. Use a phone app to measure the angle of your torso.

  • Metric 3: Face Pull / Band Pull-Apart Strength

    • Why: These exercises directly strengthen the muscles that pull your shoulders back into a healthy position.

    • Frequency: Weekly.

    • Barrier: Low (requires a resistance band).

    • How to Test: Track the resistance band tension or weight you can use for 3 sets of 15-20 reps with perfect form, aiming to increase it over time.