Beyond Walls Testing Week: What to Expect

After six weeks of hard work, we're heading into Testing Week at Beyond Walls. This is your opportunity to see the progress you've made and build confidence under the bar.

However, let's set one thing straight — safe, healthy movement is always more important than chasing a PB.

The goal of Testing Week

This week is about putting your training to the test, but it's not just about hitting a personal best. It's about:

• Moving well under load
• Building consistency and confidence
• Learning how your body responds to strength testing

If you feel strong and your form is safe, great — go for a new 1RM (one-rep max) with control. But if you're feeling off or are still new to lifting, there are other ways to measure your progress.

Alternative testing options

If you're not ready to test a 1RM, consider:

• **3RM or 5RM** — a safer way to test strength without maxing out.
• **Technical PR** — moving the weight with better form than before.
• **Volume PR** — completing more reps at a previously challenging weight.

How we will run our classes

• **Structured warm-ups** — each class will start with a focused warm-up to prep your body for testing.
• **Coached build-up sets** — we'll guide you through **progressive loading** to help you reach your best attempt safely.
• **Options for everyone** — whether you're going for a 1RM, 3RM, or focusing on technique, your coach will help you choose the right approach.
• **Plenty of rest and support** — testing takes time. We'll allow for proper recovery between heavy lifts so you can perform at your best.
• **Celebrating wins** — every improvement counts. Whether it's a PB, better movement or increased confidence, we're here to celebrate your progress.

A typical build-up (lifting roughly every 2 minutes) looks like:

• 5 reps at ~50%
• 3 reps at ~60%
• 3 reps at ~70%
• 2 reps at ~80%
• 1 rep at ~85–90%
• Then attempt your top set (1RM, 3RM or 5RM as planned)
• If successful, attempt a slightly heavier lift (2–3% increase) if time allows

Finishing with a Workout of the Day

Once testing is complete, we'll close out the class with a short, conditioning-based workout to keep intensity high and ensure you're still getting a well-rounded session. Expect a fun finisher that won't interfere with your recovery but will keep you moving.

Trust the process

Strength training is a long game. One testing week won't determine your potential, but it will show you how far you've come. Whether you hit a PB or not, what matters is training with intention and staying injury-free.

Let's lift smart, move well, and celebrate our progress.

— Jamie