Personal Bests Beyond Your Heaviest Lift

Types of personal best

1. Weight PB. The heaviest you have lifted for a given rep count, for example your best 5-rep squat.
2. Rep PB. Most reps at a fixed weight, such as 12 push-ups to 15.
3. Estimated one-rep max. A calculation from weight and reps. A rough estimate.
4. Range-of-motion PB. Deeper squat or full pause on the bench with the same weight.
5. Control PB. A tempo or pause you could not hold before.
6. Endurance PB. A longer plank, a longer run at the same pace.
7. Density PB. The same work in less time.
8. Consistency PB. Longest run of weeks with 3 sessions.

Rules to keep PBs honest

• Same exercise, same standard. A shallow squat is not a PB over a full one.
• Note the rep range. "PB" without reps is ambiguous.
• Do not count estimated sessions.
• Keep form criteria written down.

Why this helps

Strength gains slow with experience. Rep, control and consistency records keep motivation up and show real adaptation. They also protect you from risky max attempts just to feel progress.

How to log them

Add a "PB" tag in notes with the type: "PB: 10 reps at 40 kg". Review the PB list in your monthly check.

An example list

• 5-rep squat: 70 kg to 75 kg.
• Push-ups: 12 to 18 in one set.
• Deadlift 5 reps at the same weight, now with a straighter back.
• Treadmill: 5 km in 32 minutes to 30.
• Streak: 4 weeks with three sessions.

Each is a real improvement and none needs a one-rep max.

Key takeaways

• A PB is any measurable improvement at a fixed standard.
• Track more than the heaviest lift.
• Define the standard before you chase it.

FAQ

Is a one-rep max test necessary? No. Rep PBs are safer and informative.

Can a PB be a streak? Yes, for consistency. Label it as such.