Why chasing PRs every week is stupid
Trying to hit a personal record every week is silly. It’s a training approach I’ve long argued against. Training to get stronger isn’t about setting PRs on a regular basis. In many strong lifters’ programs, actual PRs occur only once or twice a year, if that.
Today’s guest post by personal trainer Lance Goyke sheds light on why chasing weekly PRs probably isn’t helping you.
Why chasing PRs every week is stupid
PRs rarely look pretty. If you’re the kind of trainee who has two weeks of solid progress followed by two weeks of rehab, you’re more often testing strength than building it. Here, we’ll explore what strength truly is, how we measure it, and how chasing strength can get in the way of real progress. We’ll look at how biomechanics can shift during max‑effort lifts, and how to train in a healthier, more effective way.
What is strength? How do we measure it?
Strength is the capacity to withstand great force. We often measure it by the weight lifted in a session, but that’s only an approximation of force production. There are internal and external forces. Internal forces from the calves, quads, hamstrings, glutes, and back combine to produce the external force through the feet in a deadlift.
Bones, ligaments, and joints also contribute to force. While muscles are what shorten to move weight, bones and ligaments resist and stabilize loads. They don’t move weight themselves, but they help keep things from collapsing.
Since muscle is the tissue that actually changes length and moves weight, we should aim to maximize muscle force production. But setting PRs isn’t just about training muscles; it’s about lifting weight. And that has consequences.
Anatomy of a personal record
Two main factors decide the outcome of a max effort lift: mindset and biomechanics.
The strongest lifters are good at mindset: if you don’t think you can lift it, your brain will limit your muscles. You don’t have to be reckless, but you do need to believe it’s possible. Biomechanics, however, is harder to predict.
Even simple exercises aren’t truly isolated. The nervous system links joints, so moving one joint affects others. During a PR attempt, you give commands and respond to feedback. You might plan to keep your shoulders down in a bench press, but as the weight slows, you brace, shrug, and lift in a way that isn’t the planned motion.
Technique changes during max effort attempts to push force production
If the chest, shoulders, lats, serratus, and triceps can’t stabilize and press the weight, lifters may shrug the shoulders and brace the rib cage and neck to help. This can temporarily increase the weight but places extra stress on the shoulder joint and neck and can shorten the working muscles instead of strengthening them. You might lift more, but you’re training your passive tissues more than your muscles, and you’re not necessarily getting stronger.
Learning technique consistency
When testers push for max effort lifts every week, they don’t learn to keep technique under duress. With time and discipline, technique should stay clean even on tough sets. I once focused on periodizing intensity and keeping technique solid on heavy sets, then testing after a dedicated training block. If your routine swings between great sessions and rehab, aim for more consistent technique across all sets and plan a monthly deload.
Examples of how technique can drift during max effort attempts
Deadlifting with hitching into lockout
There are three common ways to finish a deadlift:
– Squeezing the glutes (good)
– Squeezing the lower back (bad)
– Hitching (resting briefly on the thighs to lock the weight)
Hitching can help you lift more by providing a short rest and a better position, but it reduces the load on the glutes and hamstrings, which is not ideal for building strength.
Squatting with forward weight shift
A forward shift at the bottom of a deep squat is a common compensation when lifting heavier weights. It can help straighten the knee and relieve some stress from the glutes, but it can also lead to knee overuse, hip mobility limits, and inconsistent performance.
Bench press with torso twist
During a max effort bench, the chest often drives the bar with some asymmetry. The sternum may shift, the ribs flare, and the bar can twist. Warming up with shoulder mobility work and using unilateral training can help, and slowing down the movement can help you notice mistakes. Stay disciplined with technique when you’re tired.
Building strength vs. testing strength
It’s okay to push hard, but technique must stay pristine for it to count as training. Test strength only during designated weeks, not every week. A four‑week cycle can work well: three weeks to practice technique and build volume, then a week to test. Perfect technique isn’t easy, and it may feel harder as your muscles reach their limit and your brain overrides instincts. That discipline is real.
Guidelines for building strength
– Test strength at most once every four weeks
– Testing strength means a max effort within your planned program, not necessarily a one‑rep max
– Train like a bodybuilder and focus on feeling the right muscles work
– Lifting lighter weights can still build strength; day‑to‑day strength can vary by up to about 18%
– Deload roughly once every four weeks
– Include endurance work
– Use cardio to speed recovery from hard workouts
– Focus more on building strength than on testing strength
About the author
Lance Goyke, MS, CSCS, has been a personal trainer and strength coach for over ten years. He works remotely with clients worldwide, including at Google and in Scotland and New Zealand, and also produces educational fitness writing and videos.
