Customize Your Training Based on Strength, Not Gender
In the world of fitness and bodybuilding, gender stereotypes and the “RX” obsession are unfortunately still too prevalent. These stereotypes are reflected in the equipment we use, such as weight bars, medballs, and plyometric boxes. Many gyms still use the term “RX” to describe how a workout should be done. But why should we let these stereotypes and this limiting “RX” approach determine our training? In this article, we’ll explore why it’s important to customize training based on individual capabilities rather than gender and the “RX” obsession, and how to break these stereotypes to create an inclusive and effective training environment for all.
The Limits of Gender Stereotypes in Training
Gender stereotypes in training may seem harmless or even logical at first glance. After all, fitness competitions often have weight and height standards based on gender. For example, a 20 kg bar is generally considered a “men’s bar,” while a 15 kg bar is considered a “women’s bar.” Similarly, 6 kg medballs are often recommended for women, while men are encouraged to use 9 kg medballs.
The “RX” Obsession: A Limiting Approach to Training
The term “RX” is commonly used in many gyms to describe how a workout should be done. We hate the idea of “RX.” It’s a really, deeply, deeply crappy way to approach training. Physically and emotionally.
RX puts a brake on growth. If you want to see how strong you can become, training consistently to an arbitrary limit won’t allow you to achieve that. By limiting yourself to 65# or 95# indefinitely, you plateau.
Why Customize Training Based on Individual Capabilities?
Every individual is unique, with different strengths, weaknesses, and capabilities. It’s essential, therefore, to tailor training to these individual differences rather than arbitrary gender categories and the “RX” obsession.
- Training Efficiency: By adapting training to individual capabilities, you can maximize the efficiency of each workout session. Using a weight that matches your strength level will allow you to work more effectively and progress more quickly.
- Injury Prevention: Using equipment tailored to your capabilities reduces the risk of injuries. For example, using a bar that is too heavy can lead to poor form and increase the risk of injury.
- Freedom and Flexibility: By focusing on individual capabilities rather than the “RX” obsession, a more flexible and adaptive approach to training can be adopted, which can be beneficial for long-term motivation and commitment.
How to Determine This Intensity?
We use either a Rate of Perceived Exertion (RPE) or a percentage of a known load. If that doesn’t work, we then say something like “you should be able to do X repetitions in Y time and then be able to Z….”
Beyond Competition Standards: Preparing at the Adequate Level
It’s important to note that competition standards are designed for a specific context and don’t necessarily have to be followed strictly during individual training. Before a competition, it may be helpful to prepare for competition standards to be well-prepared. However, outside of this specific preparation period, why not train at a level that suits you best?
Focus on Yourself, Not Others
We’ve heard people ask, “but what about competitors?” My friend, this is for competitors. This is what helps you get stronger. By limiting yourself to 43 kg/ 60kg or whatever, indefinitely, you plateau. Now, if you mean “but I want to measure myself against my friends,” we will suggest you participate in local competitions. Because the gym is not for that. Focusing on others in the gym is a surefire way not to get the training you need, physically or emotionally. We promise you, this won’t make you stronger. It won’t make you happier. It makes you more likely to accept poor form that can injure you. And give others the impression that you’re just out to prove yourself, which is not a way to make friends or keep them. (Or to develop true self-esteem).
Conclusion
It’s time to ditch gender stereotypes and the “RX” obsession in training and focus on what really matters: individual capabilities and personal goals. By adapting training to your specific needs, you can maximize the efficiency of each session, reduce the risk of injuries, and stay motivated and committed to your training routine. So, the next time you train, don’t hesitate to leave behind the “men’s bars” and “women’s bars” and choose the equipment and weights that suit you best. Your body and performance will thank you for it!
