How to Reach Your 105%

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Week 5 of the Unstoppable Series is something truly special. It’s where we see our Fitstoppers push themselves, feel proud of themselves and really, see what extra accountability and discipline can help you achieve. 

So, if you’ve followed the Unstoppable Series program, you’ve fuelled your body well, prioritised hydration and sleep, then good news - you should be well prepared to hit 105% of your base for your main lifts! As a simple guide, we want you to feel like you had no more reps to give at the end of your set! This shows you are pushing yourself to your max and performing at your PEAK.

Here’s how to do just this: 

OUR TIPS IF YOU ARE PUSHING FOR 105% 

1. Pre-session

Try to have a piece of fruit or something small prior to your lifting session to make sure your body is fuelled and ready.

2. Your group

Try to group up with people who have a similar 3RM to you, so you can maximise your lifting time and minimise the time spent changing weights between your sets!

3. Your warm-up 

Start your warm-up sets around 50% of your 3RM and build from there! You don’t want to fatigue yourself too quickly but still want to ensure you get your muscles warmed up before attempting the big lifts! This is KEY. 

THINGS THAT MAY IMPACT RESULTS 

1. Sickness - your body is putting extra energy into helping you recover. As always, don’t feel disappointed with performance when it’s out of your control. 

2. Holidays - if you have had some time away from the gym, you may not feel quite ready to aim for 105%. 

3. You have had other priorities pop up recently and haven’t trained 3+ times per week. That’s okay, there’s always opportunity in the next Series - just set realistic expectations with yourself. 

4. Food and/or sleep have not been optimal. We know life gets busy, but they really do play a huge part in how we feel. 

WHEN TO KNOW IT’S NOT THE RIGHT TIME TO ATTEMPT A 105%

You are recovering from sickness or injury. 

  • If this is you, make sure you feel like you could still complete a few more reps at the end of your set. This means you aren’t pushing to the max.


It’s all about feeling confident in week 5 and getting your body moving because at Fitstop we move more to live more. It’s not just about aiming to hit your 105%, it’s about practising accountability, discipline and feeling confident in all aspects of your life. 

Let’s go, team - follow @fitstopfitness for further updates too!

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Written by

Nikala Cunningham

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