I am by nature fairly reserved so I don’t usually rant and rave about things that I don’t like. Sometimes, though, I need to let off a bit of steam. I’ve only done it once before on the blog, when I got exercised about Tim Henriques having a go at pistols. The post was a great opportunity because Tim later very graciously contacted me and we did an interview, which clarified our disagreement (amicably).
And for the record, Tim is a great guy with a huge amount of knowledge, which he is very willing to share.
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So what is goat getting, anyway?
It is said that one way to calm a racehorse down before a race is to put it in a pen with a goat. If you want to upset your rival’s horse, then, you go and get their goat so their horse gets stressed and loses the race. Hence the expression, “they really got my goat”, meaning “they have really annoyed me” (by stealing my goat).
I liked the expression so I started a new series. “Don’t let them get your goat” is about any and all articles that I have some issue with, either in part or in total. I can’t promise I’ll leave any of your sacred cows unbarbecued but I’ll try to leave your goats untouched…
A goat I saw in the Alps.
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So what’s the problem this time?
This time, I have managed to work myself up into a knot about an article that Rannoch McDonald has written on Gym Junkies. Rannoch really got my goat by proposing three mandatory strength guidelines as follows:
- 10 pull ups
- 30 press ups
- 60 free (bodyweight) squats
Now I think it’s a great idea to promote these routines and I wouldn’t want you to go thinking I don’t see any benefit in them. If you can’t do this routine then Rannoch is absolutely right to be on your case about sorting your issues out so that you can do them! The only problem I have with them is that they are nothing to do with strength. They are tests of endurance.
I mean, I’d be happy if Rannoch had written the same article and titled it “three mandatory bodyweight endurance guidelines” but “three mandatory strength guidelines”? Sorry, but no. Strength is too important to be confused with endurance.
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Some more realistic guidelines
I prefer Rippetoe’s novice standards (shown here for a 165lbs and 198lbs male):
- Overhead press – 100lbs (45kg) /146lbs (66kg)
- Back squat – 204lbs (92kg) / 232lbs (105kg)
- Deadlift – 254lbs (115kg) / 289lbs (131kg)
I think these are a good yardstick that will show if you have a basic level of strength. The sort of basic level that will enable you to:
- play sport (with your kids)
- carry your own bag at the airport and not have to resort to one of those stupid suitcases with little wheels on
- put your shopping away in cupboards without pausing for breath
- bump start a car
- lift a bicycle over a gate
Yes, that’s right. I mean that basic. I see a lot of people walking around who struggle with that list who wouldn’t struggle if they mastered Rippetoe’s novice standards. And like Rannoch, I’m not suggesting that these are goals, more of a checklist that should sound alarm bells if you can’t do them.
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Strength is really important
I really believe that strength is vital for our health and our ability to enjoy life. I think that we’re supposed to be a lot stronger than most people are today and I think that confusing strength with endurance sends out the wrong message to people.
People still talk about going to the gym and think of endurance training. They think of jogging on the treadmill and cycling on the stationery bike. Press ups and pull ups aren’t far away from that (although they are much better for your physique). We need to convince people that strength training is good for them and essential for their health. Confusing strength with endurance won’t help that cause.
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