RX'd vs. Non RX'd

It's time to make a decision again. You got down to the gym. You warmed up with the group worked on your mobility work and now it's time to pick a workout and weight. Oh, look at this. The coach has an RX'd weight posted for the workout, I guess I'll just use that. 

Let me explain what an RX'd weight is for those of you who don't know. An RX'd weight is a specific weight chosen for a workout to use to gauge, compare, and challenge athletes on a level playing field. I don't ever expect people to be doing RX'd unless they have been training with us for quite a while (6 months, a year, a year and a half). 

Choosing an RX'd option depends on a lot of factors. Some of which include...

• Your fitness level
• How long you have been training with these movements
• Mobility restrictions
• Strength base
• Understanding of the movements required
• Ability to maintain proper form and standards during the workout 

The longer an individual has been coming to the gym and the coaches knowledge of the individual should dictate whether or not the athlete will go RX'd. Sometimes athletes would like to go RX'd because of the status but if you cant lift the weight properly and safely for the set number of repetitions then a lesser weight should be chosen that will still challenge you and allow you to remain in total control. 

I have had newer people join the gym who are already very fit, strong, and mobile and get them using lesser weight until their bodies have a chance to adapt to the movements we do especially if their training background is different than ours. These are the hardest people to convince that they need to slow down because they have what it takes but don't have the physical experience with the workouts at intensity to maintain form and technique. 

For those that aren't able to hit RX'd workouts, don't worry. Your day will come. It takes time, consistency, strength, mobility, and the ability to move the weight in a manner that is safe and able to challenge you consistently. Put in the work and the time and you'll get you to where you want to be.

If you don't know what to chose ask the coach!

Paul Dyck