Why We Benchmark (and Why January Is the Perfect Time)
- Tammar Fingeroth
- Jan 6
- 3 min read
January is when motivation is high and expectations are… ambitious.
New programs. New goals. New promises to ourselves. But before piling on intensity, there’s a more useful question to ask: How is your body actually moving right now? That’s where benchmarking comes in.
What a Benchmark Is (and What It’s Not)
A benchmark workout isn’t about chasing personal records or competing with anyone else in the room.
It’s not a test you “pass” or “fail.”And it’s definitely not about punishment.
A benchmark is simply a snapshot in time.
It shows us:
How strong you are in foundational movement patterns
How well you maintain control under fatigue
Where things feel solid and where they break down
Think of it like taking a baseline photo before starting a renovation. You need to know what you’re working with before you decide what to change.
Why We Focus on the Basics
Our January benchmark centers on four foundational movement patterns:
Squat
Hinge
Push
Pull
These aren’t random gym exercises. They’re how we:
Sit and stand
Pick things up
Carry life
Support joints and posture
If these patterns are strong and well-coordinated, everything else becomes easier. If they’re not, more intensity just reinforces compensation.
That’s why January is about back to basics, not back to extremes.
What the Benchmark Really Tells Us
The most valuable part of a benchmark isn’t the number you write down.
It’s what happens along the way.
We’re looking at things like:
Does your form change when you get tired?
Do certain movements feel strong while others feel shaky?
Are you relying on momentum instead of control?
These details help guide smarter training decisions moving forward, especially if your goals include staying active, pain-free, and strong for the long haul.
Benchmarks vs Assessments (They’re Not the Same)
A benchmark gives us performance data. An assessment gives us context.
During an assessment, we look deeper at:
Mobility and joint range of motion
Strength imbalances
Stability and control
How your body organizes itself through movement
That’s why assessments are the foundation of all 1:1 and hybrid coaching, but they can also stand alone.
Even as a one-time session, an assessment arms you with clear information about how your body moves and where to focus your efforts so you’re not guessing your way through the year.
Missed the Benchmark Class?
If you weren’t able to attend the January benchmark session, you’re not behind.
I’ve included the full benchmark workout and scorecard so you can complete it on your own if and when it makes sense for you.
Use it now. Save it for later. Or come back to it in a few months.
The value isn’t in rushing through it. It’s in using it as a reference point.
The Big Picture
Training for longevity isn’t about doing more for the sake of doing more.
It’s about:
Understanding your body
Training the basics well
Progressing with intention
Benchmarks and assessments give us the clarity to do exactly that.
January is simply a great place to start.
THE BASELINE — BENCHMARK SCORECARD
Use this to track your strength and endurance starting point. Retest in 8–12 weeks.
Your Info
Name: ___________________________Date: ___________________________
STRENGTH BENCHMARKS
3 sets × 5 reps | 60–90 sec rest Tempo applies where noted
1. Squat — Goblet Squat (3–1–1 Tempo)
Load Used: ___________
Notes( depth, control, last reps):
2. Hinge — DB Romanian Deadlift (3–1–1 Tempo)
Load Used: ___________
Notes(hamstrings, balance, back):
3. Push — Standing DB Press
(circle one): Strict / AlternatingLoad Used: ___________
Notes(core control, shoulders):
4. Pull — Single Arm Bent-Over DB Row
Load Used: ___________
Notes(symmetry, grip, posture):
ENDURANCE BENCHMARK
8-Minute Continuous Work Test:
(with medium weights)
8 DB deadlifts
8 Alternating Lunges (per leg)
8 Push Press
8 Mountain Climbers (per leg)
DB Weight Used: ___________
Rounds Completed: ___________Extra Reps: ___________
Breathing felt:☐ Comfortable ☐ Challenging ☐ Very Hard
Notes(pacing, transitions):
OPTIONAL CORE CHECK
Front Plank Hold
Time: __________ seconds
POST-CLASS REFLECTION
(This matters more than people think.)
What felt strong today?
What felt hardest?
RETEST SECTION
(Complete when you retest)
Retest Date: ___________________
What improved?
Reminder
This scorecard is data, not judgment. Progress = stronger, smoother, more confident.
Want help interpreting your results or building a plan around them?
No pressure. No pitch. Just an invitation.
Comments