The perfect rep

When exercising we all want to be pushed. Indeed fatigue is a good thing. Fatigue shows that we are working to our physical limits for a given goal.

Push yourself but do it in the right way

However, the issue I have with higher repetition work (defined as 20 or more reps) is that often form is compromised. When form is compromised the body places undue stress on its joint structures. For example, with press ups fatigue can cause the lower back to drop putting strain through the lumbar spine as well as causing the elbows to flare which will put excessive strain on the AC joint at the top of the shoulder.

It happens in lower body exercises as well: excessive flexion (over flexing) of the lower back can occur when performing exercises such as burpees as well as more fundamental exercises such as squats and lunges, if they are repeated too much.

Some people may say that completing more reps is reflective of “fitness” (which in itself is a highly general term and can mean a lot of things). Ultimately though, fatigue will mask function if it’s too extreme. Indeed fitness levels for a given exercise should be determined by the ability to resist fatigue and maintain good form compared to fatigue being the factor that ends it.

The emphasis should always be on correct form ahead of fatigue. Endless repetitions of poor fatigue can cause poor movement patterns which can lead to injury, in other words: don’t compromise what you do to just feel “the burn.”

Training is about making yourself better be it by strength or cardiovascular pursuits. Endless and inaccurate repetition does not emphasise good training. Remember, you are looking for the best possible results with the least possible effort, once you have achieved what you need to in a session then excessive work will generally only tire you out unnecessarily.

Ian Mellis Msc is director of performance at Results Fitness and Sports Training in Ware. To get in touch, contact Ian on (01920) 466456 or at ian@resultsfast.co.uk.