Progress is measured by your worst days

As you progress out of the beginner stage of training, a certain amount of despair creeps in upon realising that you can no longer set a PR every session.

It's like a child watching Bambi's mum die.

The temptation is to start getting frustrated when the max weight you can do hasn't moved for a while. But this is a terrible way of judging your progress, and here's why.

Your max isn't what you can actually do

Let's say the most you've ever benched is 80kg. While you might say you 'can bench 80', you've actually only ever done it one time, and probably couldn't do it on command if someone dragged a barbell and bench out in front of you. You lifted 80 one time, under probably close to ideal circumstances of training, sleep, fuelling, technique, magic on the day etc.

The strength you've built that is actually useable on a daily basis is less than 80, and probably more like 65-75kg. Many programmes will account for this and use what is called a working max.

Take note of how there is a dip after each peak, but each dip gets higher over time.

The real sign of strength gain

I would take the measure of strength gain one step further than this though.

Because while your average 1RM might be 65-75kg, there will be days where it's significantly lower than this. What happens when you get sick, shitty sleep, or have a fight with your significant other? Well that 60-70kg average has probably dropped.

The question I'm interested in, is what is the lowest it ever drops in such a scenario?

I believe that when that number is going up, you are 100% getting stronger. Why? Because that number never goes down, and when this minimum that you are capable of is higher, your average and maximum performances will always rise accordingly.

Think of it like this: Julius Maddox is the current world record holder in the bench, with a modest 354.7kg. No matter how stressful his day is, how many girlfriends break up with him or how many dogs die, he will never not be able to bench 80kg. In fact I would wager there's not many days he couldn't at least bench 200kg.

So, next time you're unsure if you're making progress, ask yourself what's the least amount of weight you've lifted in the last few months, and whether that's gone up.