In partnership with
Oh, You Have a Bad Back? Well We Gotta Hit 315lbs…
There is a set standard for physical fitness tests across many high physically demanding jobs. For reference, most of us know there is a minimal PT requirement you must adhere to and pass in order to join and remain in the military. Most branches require at minimum one annual test be performed.
Other than situations as in joining the military or becoming a firefighter, there are no actual requirement that you must meet in order to consider yourself fit or strong.
Let me explain what I mean. As a coach I’m asked a repeating question that is along the lines of… “how many pull-ups should I be able to do?”
And I’ll be honest with you, there was a time that I believed if you couldn’t do at least one pull-up, you were unfit.
Luckily the truth is, it doesn’t matter. What matters is having a consistent routine and pushing yourself often. Regardless if that comes with you being able to do a pull-up.
The biggest nuance here is that you get better, fitter, and stronger in the activity you work at.
I’m telling you right now… if you do not train to do a pull-up in any way, you will probably not be able to do a pull-up. Obviously, you can build strength and endurance in your back and arms, and then possibly be able to do one. Again, there are nuances.
Most fitness goals are achieved by training for that goal. An endurance runner may be more “fit” in cardiovascular health than a strict weightlifter. However, we can check the weightlifters muscle mass, entirety of their connective tissues, and bone density and find that they are more “fit” in regards to other markers of health/fitness.
This is why we don’t take absolute phrases or arbitrary goals like “you must be able to squat two times your body weight,” or the pull-up example I gave.
Yes, these goals are great to have, but only if that’s what you want.
If your goals line up with endurance running or swimming; I’d still recommend you squat, but not with the goal of having to squat twice your body weight; I’d focus on the mechanics of the movements and having you progressively increase load through full range of motion.
To wrap this up: Don’t pigeon whole yourself and training after listening to some YouTuber or reading the latest fitness article.
"He who sweats more in training bleeds less in war."
Tech moves fast, but you're still playing catch-up?
That's exactly why 100K+ engineers working at Google, Meta, and Apple read The Code twice a week.
Here's what you get:
Curated tech news that shapes your career - Filtered from thousands of sources so you know what's coming 6 months early.
Practical resources you can use immediately - Real tutorials and tools that solve actual engineering problems.
Research papers and insights decoded - We break down complex tech so you understand what matters.
All delivered twice a week in just 2 short emails.
MINDSET
Train and focus on the goals that you want; with proper structure and progression.
Train smart, but never forget to train hard.