Client Success Story: From Spinal Fusion to 90kg Deadlift

Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Lindfield and Balmain work with rehabilitating all types of injuries to help our clients achieve their goals and continue living healthy, active lives.

Setting SMART goals is the theme for this week, and this blog will recount how the use of SMART goals, helped a client achieve his goals. In short, John* had sustained a workplace injury back in 2018 which resulted in a L5/S1 spinal fusion. We started working earlier this year and after 8 weeks together he can now deadlift 90kg for 5 repetitions and squat 70kg for 5 repetitions.

In our first session together, he could lift a 6kg kettlebell from a height above his knees to waist for 6 repetitions and only body weight squat while experiencing knee and back pain

When I first met John, his strength and range of motion was limited by pain, largely attributed to his surgery. In our first session together, he could lift a 6kg kettlebell from a height above his knees to waist for 6 repetitions and only body weight squat while experiencing knee and back pain.

John had set the goal of being able to deadlift 80% of his body weight off the floor for multiple repetitions within 3 months with correct technique. So, we broke it down into:

S – Specific – Chose a specific number, exercise and method of exercise

M – Measurable – Weight on bar, subjective technique appraisal

A – Achievable – He has done this before preinjury and is making fast progress at time of setting goal.

R – Realistic – He is already quite strong, pain and technique is what has held him back

T – Timely – 8 weeks

With this goal being set, we also discussed what he must do to achieve this goal such as training multiple times per week, attend all sessions (reschedule if needed), and take on board all tips and advice.

Implementing a goal like this, followed by what it takes to achieve this goal allowed John to clearly understand what he is working towards and why.

Goal setting can be challenging, and I hope this blog gives some context on how we use it with our clients. If you are struggling to set goals or achieve your own, we would love to help.

If you are still unsure if your goals are relevant or unrealistic, consult an Exercise Physiologist, Contact Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista on 1300 964 002 to enquire today.

*Clients name changed to John for privacy

Written by Guy Beynon