Fitness5 is an Estonian gym sports competition format that puts the five simplest and most honest basic exercises to the test. You don’t need exotic equipment or years of preparation — a solid gym background and the will to challenge yourself are enough. In this piece we look at what Fitness5 actually is, what the five events are and how to structure your training.
What is Fitness5?
Fitness5 was born from the idea that gym training should have a clear yardstick. Not just “how much you bench press”, but how the body performs as a whole on several fronts — pressing, pulling, legs, core muscles. The competition doesn’t require a stage athlete’s physique or the long diet phases of bodybuilding. Any dedicated gym-goer can feel at home on the Fitness5 start line.
The goal is simple: to strengthen gym sports culture and give your training a concrete target. When the next competition is a month away, your training automatically becomes more focused. That is Fitness5’s biggest charm — it makes you actually follow a programme instead of just spending time in the gym.
Fitness5’s five basic exercises
The competition consists of five gym events, all of which measure rep count at a set weight or with your own body weight. A simple truth: you probably already know all of these exercises by heart.
- Bench press — with a barbell, at a set weight according to weight category.
- Barbell biceps curl — with strict technique.
- Barbell squat — deep squats, with plates at the registered load.
- Pull-ups — until you run out of strength, against your own body weight.
- Parallel-bar dips (triceps dips) — until you can no longer rise with clean technique.
It’s precisely this order — press, curl, squat, pull-up, dip — that already gets your arms properly working after two events. Anyone who thinks a barbell squat is easy once the arms are “done” from pressing (the bench press) has to experience it.
How to train for a Fitness5 competition
Honestly: if you already hit the gym 2–3 times a week, you’re on your way. Preparing specifically for the event just takes a couple of tweaks.
Make rep endurance the priority
Fitness5 is not a 1RM competition. You don’t care how much you can press once — you care how many reps you can do at the competition weight. That means that in the final month, 5×5 on a heavy barbell is worth less than 4×12–15 on a moderately heavy barbell.
Train in exercise order
At least once a week, do a “dry run” competition — all five events back to back, with short rests. It’s the best way to discover that your forearms give out on the third event.
Keep your body weight within your category
Pull-ups and parallel-bar dips measure strength relative to body weight. If you weigh in near a category limit, keeping a couple of kilos in check can be worth more than one extra week of strength training. MyFitness, Sparta or Lemon Gym — a scale is available everywhere, so use it.
Results of the first qualifying round of 2016
On 9 April 2016, the season opener took place at the Sparta Sports Club. Strong athletes came from both Tallinn and Tartu, and the winners weren’t known until the final event.
- Women -60 kg: winner Monika Aus.
- Junior men: winner Holger Ader.
- Men -80 kg: I Siim Jürgenstein, II Margo Kuiv, III Sten Urbanik.
- Men +80 kg: I Alex Uuetalu, II Oleg Žumadilov, III Allan Nikopensius, IV Argo Erit, V Raido Margus.
Fitness5 FAQ
Do you need previous competition experience for Fitness5?
No. The format is designed so that anyone who goes to the gym regularly can step straight onto the start line. Most first-time participants have never competed in any strength sport before.
How long is a Fitness5 competition day?
Usually 3–5 hours, depending on the number of participants. Each athlete does five events with set rest breaks — it isn’t an all-day undertaking.
Is Fitness5 also for women?
Absolutely. Women have their own weight categories, and the barbells and weights are adjusted accordingly. Women’s participation has grown noticeably in recent seasons.
Author: ArtGym
