At Defy Functional Fitness we use a Level System. It’s a pretty simple concept but it can be very powerful if used right. Our levels test all aspects of fitness; strength, power, flexibility, endurance, stamina etc. They have small tests in each level that you need to achieve in order to earn the whole level.
Generally, people start a new fitness program because they want to look better, feel better and have more confidence. Few people have performance related goals initially, but the level system shows a person where they are currently at and guides them towards the goals that are meaningful to them. We generally find that as performance increases, people look better, feel better and have more confidence – win!
The beauty of a level system is that you can get small wins along the way to your bigger goals. One of our early tests in the Functional Level (Level 1) is to hang on a bar for 60s. I can guarantee that nobody joined Defy because they wanted to be able to hang on a bar, but this is one of the first steps to achieving a pull up. I’ve seen countless people working towards this hang test over the years and I see the excitement when they eventually pass it.
Creating your own level system for your particular goals can help you to be more successful. If you’re like me and you like to create BHAG’s (Big Hairy Audacious Goals) then success can be a long way down the road. It’s important to have levels along the way that you can be proud of.
Let’s say you would like to run a marathon. You’re currently not a runner and the thought of running around the block has you feeling tired. This is an example of the levels you could create for yourself:
- Buy some running gear
- Do a run/walk program 3x week
- Run for 20 mins continuously
- Run a 5km race
- Run a half marathon
- Run a marathon
The key to these levels is that they need to be significant. When achieved they need to create a sense of pride which will give you a little extra motivation* to achieve the next level. Level 1 is very easy and everyone can do that today. This gets the ball rolling to create some momentum. As you progress down the levels, the gap between the levels gets larger. For example, going from a 5km race to a half marathon will require a good amount of training. The program needed will be different to the one that got you to the end of the 5km race.
You also need to be ok with not achieving the final level. In the above example you may not end up running the marathon. Maybe you get injured, decide the marathon goal isn’t meaningful to you or another life event gets in the way. You can look back at the levels that you achieved and know the journey wasn’t pointless. You achieved something along the way.
Video games have followed this concept for years. The first few levels are usually pretty easy and achievable. They get you hooked and create momentum. As the game progresses the levels get more challenging. Some people keep playing, other people stop after many failed attempts. There was still achievement along the way.
Life is a series of levels itself. You get to decide what those levels are. Not everyone will get to the end of their levels and that’s ok. The point is to make progress along the way but also to recognize and celebrate that progress.
Try to use a level system for some of your goals. If they are fitness related then we can help you. Either way, set the levels, set the prizes and work towards them.
*If you know me then you know I’m not a believer in motivation to help you succeed. Your habits are what make you successful. However, seeing results and progress can be motivating and further your commitment to your habits”