Ditch Gender Stereotypes and the “RX” Obsession!

Categories

Training

Crossfit All Elements - Be a force of nature

Nutrition

Crossfit All Elements - Be a force of nature

Recipes

Porridge Recipe Crossfit All Elements

Green Living Tips

Clean Up your Planet Day

Health and Wellness

Crossfit All Elements - Be a force of nature - Recovery

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.

woman training with a kettlebell

 

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.

  1. 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.
  2. 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.
  3. 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!

You Might like

Sweet Scrambled Eggs

Sweet Scrambled Eggs

Ingredients: 2 eggs A splash of coconut milk or any other milk 1 banana 60g oats 1 tbsp coconut oil 1 tbsp maple syrup Toppings (Optional): Berries (e.g., blueberries or raspberries) Turkish, Greek, or coconut yogurt Nuts and seeds Instructions: 1. Prepare the...

read more
Healthy Rhubarb Crumble Bars

Healthy Rhubarb Crumble Bars

Time: Preparation Time: 5 minutes Serves: 16 small bars Ingredients: For the filling: 1 ½ cups rhubarb (I used frozen, but you can also use fresh) 2 tbsp strawberry jam (I used St. Dalfour no added sugar spread) ¼ cup water 1 tbsp fresh lemon juice 2 tbsp xylitol or...

read more
Green Kiwi Smoothie

Green Kiwi Smoothie

Ingredients:2 ripe kiwis, peeled and sliced1 ripe banana, sliced1/2 cup fresh spinach leaves1/2 cup cucumber, sliced1/2 cup plain or vanilla Greek yogurt1/2 cup apple juice or water1 tablespoon honey (optional, adjust to taste)1/2 cup ice cubesPreparation:Blend kiwis,...

read more
Do you train or compete?

Do you train or compete?

Making Every Workout a Competition is Counterproductive In the dynamic world of fitness and physical training, a fundamental question often arises: are you training in class or are you competing? This distinction may seem subtle, but it plays a crucial role in how we...

read more
Crunchy Energy Bites

Crunchy Energy Bites

Ingredients: 80g Peanut Butter 100g Honey 2 Rice Crackers 30g Peanuts (unsalted) 100g Dark Chocolate (70% cocoa or higher) 10-15g Coconut Oil Preparation: Measure out the peanut butter, honey, rice crackers, peanuts, dark chocolate, and coconut oil. Crush the rice...

read more
The Power of Breakfast

The Power of Breakfast

Kickstart your day and your gains with the ultimate power meal - Breakfast! 🍳🥞 ⁣   Fuel your morning workouts with energy to spare, support muscle growth with high-protein choices, and manage your weight with a balanced meal that sets the tone for a day of nutritional...

read more

Categories

Training

Crossfit All Elements - Be a force of nature

Nutrition

Crossfit All Elements - Be a force of nature

Recipes

Porridge Recipe Crossfit All Elements

Green Living Tips

Clean Up your Planet Day

Health and Wellness

Crossfit All Elements - Be a force of nature - Recovery

SIGN UP NOW TO GET THE LATEST OFFERS!

FAIRE UN ESSAI