Friday, 21 Mar 2008
P90X parent company Beachbody must be spamming the heck out of the TV infomercial channels this month, because I keep getting emails from readers asking if P90X is right for them based on my run with the program a few years ago.
To cut down on the amount of copying and pasting I have to do, I’m going to post my responses here for the edification of all future P90X Googlers. 
If you haven’t been working out too much in recent years, particularly with heavy weights, you should definitely try out the P90X fitness test first before you buy the P90X program.
P90X is designed for men and women who are already at goal weight (or at least within a few pounds of it) and in very good physical condition with no major physical limitations or chronic injuries who just want to get leaner and become even more fit. It will increase your strength, flexibility, and muscular endurance and probably decrease your body fat as a byproduct of increasing your fitness, but it was not designed specifically as a fat loss program. In general, it’s not for those who have more than 15 lbs to lose, those who have been completely sedentary for more than 6 months, or those who have only done cardio and yoga and only want to tone up. It’s a hardcore home boot camp system, and while there are a few modified movements shown to decrease difficulty, there is NO beginner ramp up included to get you from 100% sedentary up to the recommended P90X starting state.
The program is pretty strenuous, especially the Chest & Back (almost 100% pullups and pushups), Plyometrics X, and the Legs & Back workouts. If your fitness level — strength *and* endurance — isn’t pretty decent already, you won’t be getting your time or money’s worth out of the program. You also won’t look like one of their 90 day “After” photos in 12 weeks, because if you look closely, most of those guys and gals were already close to goal weight or UNDER it, had decent cardiovascular endurance, and had completed at least one round of Power 90, Beachbody’s beginner/intermediate program, or the equivalent. They weren’t using the program to get into shape from a couch potato starting point; they were using it to build even MORE muscle mass onto already-fit bodies and to burn off the last 5% or so of body fat obscuring their existing muscles.
Don’t believe me? Check out Beachbody president Jon Congdon’s photos and stats here. Notice that he already had decent-sized arms, deltoids, and pectoral muscles in his Before photo, and the beginnings of abdominal definition in his obliques. He was already fit, but slightly soft with a little bit of subcutaneous fat. He was not obese or out of shape, and neither were any of the other success stories used in the infomercials or web site.
P90X refines and improves a fit but still slightly fluffy physique in 90 days into a lean and ripped physique, but if you are carrying more than 10-20 lbs of extra flab, your results will not be as dramatic, especially if you follow the calorie recommendations from their meal plan which is geared more towards maintenance of current body weight than fat loss. As with any workout and nutrition regimen, the results you get will depend completely on your intensity and consistency in your workouts, and in your compliance and consistency in the kitchen.
My husband, for example, completed a round of P90X Classic last fall with about 85% compliance to the workout schedule but without following the meal plan. As a result, he lost about five pounds of scale weight, lost inches in his waist, gained some in his arms, shoulders, and chest, and dropped about 3% body fat, but definitely did not achieve dramatic “After” photo results. He was already at a good scale weight at 155 lbs and 15% body fat (he’s 5′8″) when he started, but he had never lifted weights in his life more than once or twice, and had very little upper body muscle development as a result. This made the upper body days pretty challenging for him. (In other words, I could do more push-ups than he could, and we pressed and curled similar weights.) The program added muscle mass to his physique, but not huge amounts of it. In my objective opinion, all of the males in the P90X infomercial started out with more lean mass than my DH did.
Download and take a look at the workout log sheets and try to do one of the workouts as a sample. I recommend the Chest/Back workout. Each exercise is performed for about 30 seconds. If you can only do 25-33% of the reps (or under 10 full pushups) for each exercise, you should probably look at trying the Power 90 program or something more like Body for Life or Turbulence Training for 12 weeks first to get your weight down and your fitness level up.
You can also get up to speed and drop a few pounds first using some of the free at-home workout plans I posted here:
Fitness on a Budget Part 2: DIY, Nearly Free, No Gym Required Workout Plans
If your fitness level is good despite having more than 20 pounds left to lose - i.e. You could probably run 2 miles in under 18 minutes without walking, you regularly lift some heavy weights at home or at the gym, you can do 30 pushups without pause if you are male or 15 pushups if you are female (The official P90X readiness test posts numbers lower than this, but in my experience, a woman who can only do 3 real push-ups from her toes before face-planting in the carpet will not be able to do enough reps on Chest and Back day to get much of a transformation), and/or you have completed the equivalent of one 12-week Body for Life challenge - then you might still get some good results with P90X even if you have to modify some of the moves. You should also be injury-free.
The only caveats if you are in the “heavier than recommended” category when starting the program are that:
a) Your results may not be as dramatic because you will likely have to modify the moves or do fewer reps until your fitness level and scale weight are more optimal.
b) You will probably have to do more than one round of the program to reach goal.
c) You may get seriously bored doing the same workouts over and over for more than 90 days.
d) If you want to lose weight on the program, you will probably have to reduce the number of calories recommended by the meal plan.
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P90X Ready (Go ahead and start the program) |
Extra Conditioning Needed (Complete 12 weeks of Power 90, Body for Life, or Turbulence Training |
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I won’t discourage you if you are completely gung ho about buying and trying P90X, but please try to be realistic about your current physical condition, your actual fitness level today (NOT how fit you were in your prime as a college athlete 10 years ago), and the very real possibility of injuring yourself performing some of the exercises in the program (Pull-ups and plyometric jumping are rough on your joints) if you have been out of the exercise saddle for a while and are deconditioned. If you have any orthopedic knee, back, or other medical conditions that would make fast-tempo lifting with challenging weights or high-impact jumping questionable, please check with your physician first before starting this program. I know that all workout DVDs say this, but in the case of P90X, this warning should be taken seriously. I was in fantastic shape after almost a year of BFL-style workouts with heavy weights and hard interval cardio when I did P90X, and I still managed to screw up my left elbow and wrist for several months between the (too) fast lifting and the large number of pull ups and chins required in the workouts.
With all that said, I DO like the P90X system and had very good results on it (starting from a pretty high level of fitness and sub-20% body fat, however). It’s physically challenging, not too boring for three months, and comes with a decent nutrition plan complete with recipes to help you succeed. If you are in good shape already and want a home workout system that uses minimal equipment but still kicks your butt daily, you can’t do much better than P90X.
March 22nd, 2008 at 9:42 am
Again, you are spot on with your recommendation! The P90x system is tough! I find the speed of the lifting (curls mainly ) to be a bit fast. I think anyone buying the system that is not in shape will find the workouts impossible, seriously the workouts are 1 hour in lengthen and if you add on the abs that is an additional 15 minutes. I think the average Canadian/American (who doesn’t already work out at least 5 times a week for more than 30 minutes) should start on another system.
March 22nd, 2008 at 8:07 pm
Excellent review! P90X is wonderful to take a fit person to super fit… but it is already tough for someone in the gym 5 - 6X a week…it would probably kill a newbie. You are right - I’ve been seeing infomercials broadcast like crazy. QVC is selling the program now.
March 23rd, 2008 at 2:03 pm
I’ve just started to use P90X, and I really do like it. I was “P90X ready” but that doesn’t mean the workouts are easy. I end plenty of them feeling a little nauseous from pushing so hard, but that push is part of what I love about it.
Even if you’re not “P90X ready” I think you could still work out with the videos, just don’t expect to do all of it. You will still learn some good exercises, and with some time you’ll get yourself P90X ready! Really the very first item up there is the most important: “Self-motivated (can workout consistently alone).” If you can’t do this, none of the other items matter.
March 23rd, 2008 at 9:41 pm
Yes, but who wins in armwrestling? :em19:
March 31st, 2008 at 2:37 pm
I have installed the chin-up bar, fit test done last night, photos done today. I am at 30% body fat and 25 lbs over weight. I have done weights for years and cardio for certain periods also…. this is the worst I have been ever. I am sick and tired but smart enough to know that I am going to have to be careful. I personally like to feel sick and know that I pushing my body hard… For me more than anything I need the routine, plug in the dvd and don’t leave until it’s done…everyday for 90 days. I have been in shape before and will do it again.
Thanks for the info and sheets.
April 19th, 2008 at 11:39 pm
I can past the fitness test with no problems, but I am about 30lbs of my ideal body weight. I have an athletic body, but my upper body has layers of fat that has caused my scale wirht to increase. My questions are simple … in 1998 I fractured my neck (c-5), fractured both shoulders, broke my left ankle and tore my ACL in my right knee. The only discomfort I have now are my left shoulder and my knee. I am concerned about the high intensity with my knee. My shoulder is tricky … the fracture never healed correctly and for years I had a floating bone chip that has now fused to another bone and it pinches my nerves, so at times when doing pushing exercises, I lose power in that arm … BUT I want so much to start the program, but want someone to tell me if I am dreaming with all of my previous injuries.
June 16th, 2008 at 6:45 pm
I think this is a very well written review of the program. I was VERY athletic 10 years ago, and through the p90x process had no idea how fat I had become until I saw the initial photo.
Even thought I had a series of injuries(knee and wrist surgeries) I powered through….but look back wondering how I did it. The workouts are tough 30 lbs lighter, and 4 months later!!!
I am now close to my goal weight(within 3-5 lbs) but have a ways to go on body fat %. The workouts are awesome, I love the program…but it isn’t for beginners.
Start with P90, and move to P90X.
Anyways…great write up.
July 4th, 2008 at 12:07 am
This review hits the nail on the head. P90X is an amazing program to help get you into shape - especially if you’re looking for something simple that will guide you through the process. Just follow the directions and work hard and you can’t mess it up!
Check out my P90X journey at http://www.hardbodygeeks.com.
July 16th, 2008 at 8:34 am
Excellent review. P90X does work very well, but as you mentioned I think it’s important for people to have realistic expectations going in. It takes a lot of time and hard work to get the results you want, but the program is the real deal. Feel free to stop by my blog at http://www.FatLossBlogger.com where I’m blogging about my experience each day.
July 17th, 2008 at 2:07 pm
I am already pretty fit I work out 5 to 6 times a day lifting and doing cardio. I just have some little extra that I am trying to cut out but am having trouble finding a program that works me hard enough. I am very athletic. I play basketball, 30″ veritcal I can move extremely well. Lifting in the gym and running get boring and want different more practical movements. I am 21 weight 187. Any advice thanks
July 24th, 2008 at 1:15 am
Kudos.. Your review was spot on. I’m sure P90x works. However, with gas prices going up, I find it hard to plunk down $120 bucks.
My alternative to P90x was doing crossfit workout routines. The workouts are just as hard as P90x if not harder. See for yourself.
http://www.crossfit.com/ . There are sample videos of the workouts and they are tough..
Try doing 100 pushups, 100 pulldowns, 100 situps, and 100 air squats in under 10minutes.. I tried it.. Let me just say.. I saw the light at the end of the tunnel.
Great review!
July 24th, 2008 at 10:44 am
Hi! I just started to read your blog and am totally amazed and grateful for all the time you’ve spent on this. The information is invaluable. I am a Body for Life devotee and now looking to work out from home, therefore the interest in P90X. I’m still reading but wanted to say THANKS for creating this insightful material for us!
July 25th, 2008 at 6:21 am
The sites you comes across just search on google, found some great info, thanks. As for P90x, I started in March, I was pathetically out of shape, NOT fit. half way through a friend talked me into doing a triathlon,I laughed, ya right. I couldn’t climb a small hill before I started. But I tried running and it felt good, so I said what the heck, bought a bike, joined a Gym to learn how to swim long distance. Well I enter my first triathlon last week and came in 12th out of 60. Here is real life proof p90x works. Check out my photo gallery
http://forums.teambeachbody.com/groupee/forums/a/tpc/f/17410191/m/4111058331
July 31st, 2008 at 11:34 am
You are exactly right about P90X. I finished P90 on July 12th and lost about 26 pounds on that program. I started P90X on July 21st and have found the workouts to be challenging, but tons of fun. I am not on the ground in a heap after my workouts like I would have been if I had started P90X from a full-stop. P90 was very challenging in the beginning, but the body adapts quickly. I would fully recommend P90 to anybody who can’t pass the P90X fit test. You won’t regret it and I feel that even if you can barely pass the fit test, you will probably be able to get more out of P90X if you put in 90 days ramping up to it. When I started P90 I could do probably 7 pushups. When I finished, I could do 43 (I passed the fit test with flying colors).
You can see me and some of my friends progress through most of P90 (with before and after pictures) on my site at:
http://dogandponyshow.typepad.com/90_day_transformations/
September 1st, 2008 at 2:04 pm
I would like to point out that very few women who are very fit can do even a single pull up, unless they are quite thin. In all my years at the gym, I have seen maybe 3 women do an unassited chinup and they all looked like they weighed about 90 pounds. I weigh closer to 150 and after years of weight training, I still need a 30 pound assist to do a chin up and I work with fairly heavy weights for a women. I also think less than 18 minutes for 2 miles would be outstanding for even a regular runner let alone as a general fitness test unless you are talking about someone who is very young and thin. I run 20-30 miles to week at that would race pace for me. I would think anyone who can hold a 10:30 minute pace for 2 miles without stoppint would be in darn good shape.
September 15th, 2008 at 10:02 am
I purchased P90X without fully realizing how tough it would be. I am 50 years and have had 2 knee surgeries in the last 5 years. However, I have stayed fit, I thought.
This is the hardest fitness program I have ever taken on and I love it. I feel challenged every day. I find the Ab ripper routines to be the absolute toughest part of the program. The first week of the program every area of my body hurt. But, I knew from experience it would pass if I stuck with it.
My goal was not to be sculpted like Tony, but just to kick start my boring workouts and to be healthy on the inside. I modified the diet (1800 caleries) and am doing 75-80% of the workouts. So far so good, I am losing some weight but seeing inches come off the waist.
October 16th, 2008 at 12:58 pm
I have been doing P90X for about 9 months now and am still getting results. I actually just set a new personal chin up record. When I started doing P90X I could do 2 chin ups, now I can do 15. I do not know how this program is not right for anybody. I enjoy how its one hour of non stop moving. No more time spent at the gym waiting for machines to open up.
November 14th, 2008 at 11:35 am
Hi Maggie. I like your P90x review. There’s good information in here, and it’s nice to get someone else’s perspective. I actually just completed the program and wrote my own in-depth review, and I was wondering if you’d mind posting a link on your page, or send me some feedback. It’s listed at http://www.robgetsripped.com/2008/11/P90X-Review.php.
I’m going to continue reviewing other fitness programs now that I’ve finished P90X.
December 18th, 2008 at 12:13 am
Hi, I need some help. I have a lower back injury and is a serious one. I would like to know if there is any exercise I can do that would help me lose some weight but not injure by back. I do play soccer once a week, but I must say that my injury really wears me out with work, I’m in the construction bussiness.
If you could respond with anything that I can do at home. I feel that I’m carring at least 25 pounds more in my body. I’m 32 years old, about 5,7 5,8 and weight 215
thank you.
December 25th, 2008 at 8:50 pm
Excellent review. I am 57 years old, and just finsihed my second week of P90X. It is the most difficult workout I have ever done, however, it is excellent! I am able to do about 70 - 90% of each excersise, and am gradulally increasing my reps. I am sore all over but feel great. I was always in decent shape, with about 15 pounds to lose. This program will get me to my goals, and, perhaps, beyond.