My failed physical fitness test -- advice requested

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heavensabvus1

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My failed physical fitness test
I recently took a 4-part physical fitness test for a job opportunity. While I aced 3 of the sections (abdominals, flexibility and jogging), I failed miserably on the 4th element (arms). The arms section consists of ONE repetition of ONE test only....the requirement to lift a certain percentage of my body weight on a Universal machine (flat on back, key inserted into plates). In my case, I was required to lift 87 pounds, ONCE. I completely overestimated my ability in this area, and although I regularly do a hand weight work out to a video tape that I am really pleased with, my preparation for this specific exercise was completely inadequate, as I could not budge this weight the slightest bit.

Advice requested
As I do not have access to a gym (for a variety of reasons), and have very limited room, I am seeking your advice as to what training I can do (including any equipment) that will prepare me for a repeat of this test. The entire test is only one repetition of this one exercise.

1) I am completely willing to purchase something to aid me in this, but I am basically confined to what I can store in a box or a very small space next to a refrigerator. I do have a strong wooden bench that I can use with a towel.

2) I must be able to do this training/use this equipment safely, alone.

Many thanks for any input and advice you might be able to offer! Motivation and training time are not an issue here...it's just a matter of learning how to achieve this goal.
 
I am assuming from your description, the exercise you are required to do is a Bench Press. This is very equivalent to a pushup and you can "train" for this by learning to do pushups. Can you do regular pushups? If not, you can start with planks (holding the upper position in a pushup for time - work up to 60-120 seconds), negative pushups (starting from the upper position and slowly lowering yourself slowly to the floor - taking up to 30-60 seconds), knee pushups, wall pushups, counter/table pushups, etc. No equipment needed! Once you can successfully do a few regular pushups you should be able to complete that test successfully.
 
if its a bench press, then yep, start with push ups.

it sounds like your tape is an aerobic one, so lots of reps with very light weight equals squat for actual strength. you gotta lift heavy, and with few reps to build strength.

can you not afford a gym? not even a YWCA membership? without sufficient equipment, you'll be limited in what you can accomplish. a gym membership is an investment in your health and life, and in this case...a career.
 
Pushups and gyms

Pushups! I will go onto a pushup program immediately and start working out that way. But a question....I assumed that since I could do a pushup and weigh 160, a bench press of 1/2 that would be fine. Now, I can't do a great pushup, but I could definitely do one, even though it may be hard...but when it came to the bench press, I couldn't move that weight not a bit. So, I'm guessing that I should get myself to the point that I can solidly do many strong pushups. I have seen pairs of handles for pushups in the sporting goods stores...not sure what they're for...would they be a good assist?

Regarding a gym...the cost of a membership is not the issue. In fact, we have one in my building, but since I work off hour shifts, they are not open at the times that I am home. The next nearest gym would require significant travel time, about 35 minutes each way, minimum. The weight program I am using at home is non-aerobic repetitions with hand weights, but I use only 10 lb weights as this program is a killer. I went with more reps, less weight because I don't want to bulk up (female) but prefer longer, leaner muscles.

And, of course, thanks for your input...I appreciate any and all advice!
 
I would guess you would need to be able to do around 10 good pushups to be able to complete that test. I really don't think you need any equipment, just do pushups! Although some triceps extensions and flys after your pushups might help you along and your 10 pound dumbells would probably be a good starting weight for those. You can buy some 12.5 pounders or some adjustable dumbells in a few weeks when you need more resistance.

Of course another strategy is to loose weight, if you weighed 130 you would only have to bench press 70 pounds instead of 87.
 
Re: Pushups

Thanks very much....I'll start my pushup regimen tomorrow morning.

Losing a little weight would be good too, although being very, very tall, I wouldn't want to lose too much as I am already on the slim slide.

Thanks very much for your advice...you've given me a goal to aspire to and I'm looking forward to getting going!
 
the leverage you get from your toes on the floor (or knees if you're doing sissy pushups) lowers the weight well below 50% of bodyweight, plus gives you a mechanical advantage.
 
heavensabvus1 said:
The weight program I am using at home is non-aerobic repetitions with hand weights, but I use only 10 lb weights as this program is a killer. I went with more reps, less weight because I don't want to bulk up (female) but prefer longer, leaner muscles.

And, of course, thanks for your input...I appreciate any and all advice!
Click to expand...


Ok I know you are a female and so am I. Why why why do women constantly think if they lift heavy that they will bulk up? You need to dod some reading and learn that lifting heavy doesn't equal bulk. If you lift with a program to gain strength you will still be small and look like a woman. I'm not sure what testing you went for but I went thru tons of testing for becoming a paramedic. I weight 125lbs and was required to bench 100lbs 10 times, it was easy on the machine. I benched well over what I weigh just to prove a point to the other women in my course. You can be strong and still be small. You need to get going on pushups, pullups and core strength. This will help you to pass the test. 87lbs is nothing. get some heavier weights that you can adjust and start doing db bench presses. 10lbs weights may get you endurance but will not get you strength, don't be afraid to challenge yourself. Us women can lift heavy and still look good. I know plenty of women that can lift more than a lot of guys and they look great, not the big hulky women you think you will turn into. That takes more work than most people would be willing to put in. What was the test for? What career are you going for? That will help a lot to know what direction your training should go in.
 
I dunno, I can do push-up's like a son of a gun, but bench pressing 87 lbs? That's a lot. I normally press 60 lbs (30 lb dumbell in each hand). now I'm going to have to try 40lb bells tomorrow just to see if I can.:eek:

Something else you may want to try to prep yourself is get on EBay or Craigslist (sporting) and get some weights. Barbells are cheap and plentiful! (example in my area- ) You will only need one bar and a set of weights.

Start pushing 35lb pounds, then work up in 5 lb increments until you can lift the 90 lbs that one time.:D
 
I don't know benching with the machine is wayyyy easier. I can push atleast 160lbs for 10 reps easy on the machine, but I can only push 45lbs to 50lbs db for 5 reps. So preping with db's and strengthening the entire upper body with some decent weight so do the trick for her. Remember using the bench machine is a cake walk compared to free weights. Make the free weights easy and you are golden for the test. Is it only a one rep on the the test for the bench?
 
jenn said:
I don't know benching with the machine is wayyyy easier. I can push atleast 160lbs for 10 reps easy on the machine, but I can only push 45lbs to 50lbs db for 5 reps. So preping with db's and strengthening the entire upper body with some decent weight so do the trick for her. Remember using the bench machine is a cake walk compared to free weights. Make the free weights easy and you are golden for the test. Is it only a one rep on the the test for the bench?
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Well that makes me feel better, because I can press the 60 lbs for three sets, but I sure wouldn't say it's easy. :cool:
 
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