July 21, 2023, 1:56 pm | Read time: 6 minutes
The competitive spirit is part of every sport. But in the gym, it often gets lost. Eventually, you perform your exercises routinely but without much ambition. To break out of this routine, the “Bergeron Beep Test” helps. It not only rekindles the sports spirit but also strengthens you mentally. FITBOOK explains how it works.
Millions of people go to gyms. But only a few push themselves to their physical limits. Over the years, a certain routine often creeps into training. Then you perform your exercises without much effort and ambition. This is one of the reasons why many people don’t achieve success in muscle growth. That’s why you should regularly change your training, as it not only brings new challenges and goals but also improves muscle growth. But there’s another strategy: The well-known CrossFit trainer Ben Bergeron developed the “Bergeron Beep Test” named after him. It not only serves to increase performance but also to become mentally stronger and better tackle major challenges, as he himself explains.
Overview
Ben Bergeron Trained World-Class Athletes
The fitness trainer and motivational coach Ben Bergeron has not only trained some world-class CrossFit athletes but also written entire books on the subject. In his 2016 book “Chasing Excellence,” he describes how top athletes train and what can be learned from them. His specialty besides CrossFit: mental strength! He has compiled his extensive knowledge in this area into a very simple fitness test. The name: “Bergeron Beep Test.”
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How the “Bergeron Beep Test” Works
Although the “Bergeron Beep Test” initially sounds simple, it is an enormous physical and mental challenge. The test has no predefined end. It is performed until total exhaustion–until you give up. Here’s how it works:
You need a timer, as each exercise round lasts only one minute. After each minute, a new round begins immediately. In each round, the following exercises must be completed (see also the video above):
- 7 Thrusters: The so-called thrusters come from CrossFit. You perform a squat with a barbell on the sternum. After standing upright from the squat, the barbell is lifted high above the head and then placed back on the sternum. Weight: Men 35 kilograms, Women 25 kilograms
- 7 Pull-ups: Next, perform seven pull-ups on a bar.
- 7 Burpees: And finally, seven burpees. This complex exercise combines push-ups with squats and a jump in one fluid motion.
If you complete all 21 repetitions before the minute is up, you have a short break until the next minute begins. In CrossFit, this is also known as the EMOM principle.
What This Fitness Test Really Trains
The “Bergeron Beep Test” consists of three exercises that must be completed in one-minute rounds. However, all three exercises are demanding, as they train both strength and endurance and engage many muscle groups. But not only that: Mental strength, such as perseverance and willpower, is also tested. Normally, every workout is limited by time or the number of repetitions and thus ends at a set time. Not so with the “Bergeron Beep Test.” Anyone can start a new round after a minute–again and again, as long as they manage to complete all repetitions within the minute.
This means, on one hand, you have to pace your strength within a minute so that you’re not completely exhausted before the next round begins. On the other hand, this creates time and performance pressure. You decide whether to participate in the next round or not. “It’s easy to give up. You ease off the gas pedal a bit, and the workout is over. Everyone has to decide for themselves to push through another minute of this very unpleasant affair,” Ben Bergeron told the news portal “Insider.” “Only you know if you’re really giving it your all, and that’s your mental strength,” he explains the principle.
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Over Time, You Become Stronger–Physically and Mentally
But what does this ordeal bring? According to the fitness coach, you not only become physically stronger, as the muscles adapt to the load–that is, they grow and become more efficient. You also become mentally stronger and more confident because you don’t give up as easily when faced with major challenges. “It’s not THE one thing that makes you mentally stronger. Nor is it a single training set. It’s the constant challenge against yourself,” Ben Bergeron explains the purpose of this fitness test.
According to him, a well-trained amateur athlete can endure up to seven rounds. In competitions, top athletes reach up to 17 rounds. World-class athletes even manage 24 to 28 rounds. As is often the case, in this test, it’s not physical fitness that is decisive, but willpower and perseverance–a strong mindset.
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“Bergeron Beep Test” Variations
By the way, the rules for this test are not set in stone. To allow less well-trained individuals to take on the challenge, the routine can be slightly adjusted. It always remains one minute per round, but the number of repetitions per exercise can initially be just three. Later, you can increase them to five and finally to seven.
The thrusters don’t necessarily have to be performed with a barbell. If you prefer, you can use dumbbells instead. And instead of the demanding pull-ups, beginners can also perform the so-called ring rows on rings. The main thing is to face the challenge and try to improve over time. Because every additional minute you manage is a success.