Strength assessment

This strength assessment form developed by Dr E Leatham for his VAT-TRAP programme and VAT-TRAP book series provides an objective measure of lower and upper limb strength.

In our cardiometabolic health clinic we use this technique to track the health of skeletal muscle during weight loss, with or without GLP-1 mimetics. It is also helpful to assess response to home or gym weight or resistance training. 

Disclaimer

This exercise is undertaken at your own risk and ideally under supervision of your healthcare team. The use of this method does not constitute a recommendation or endorsement in any way and no contract for care is made by using the method for your own benefit.

www.vat-trap.com

It is well documented that using a resistance routine (weights or resistance bands) for just 10 minutes per day 5-7 days a week makes a major difference to your metabolic health. Use examples collected on VAT-TRAP.com, to improve strength to lower VAT and improve healthspan.

By entering your lower and upper body results into this app your results are automatically calculated and displayed: however, at the bottom of the form, you have the option to add contact details and once submitted, your results will be sent to the specified email address with an AI-generated report that includes reference values and interpretation.

If you elect to share anonymised results for audit purposes, then your results, age, gender (but not contact details) will be held on our database for audit purposes. 

https://www.youtube.com/@VAT-TRAP

AI report and data processing is by MedicalSpace.UK a UK company

 

Measuring your strength is important because ..

Your strength, NOT muscle mass is a major determinant of your metabolic health.

Low strength may be an indicator of reduce skeletal muscle health linked to Dynapenia and Sarcopenia.  Resistance training alongside sufficient protein intake is THE ONLY way to reverse these to restore your metabolic health.

Sarcopenia and Dynapenia are major causes of raised visceral adipose tissue (VAT or 'middle age spread'). In cardiometabolic health terms, measuring strength is more important than measuring muscle mass. Body composition scales can be useful to show trends, but cannot assess strength. The best ways to assess progress are:

1. the subjective method

What weights can you manage to lift on oustretched arms held for 1 min? This number will creep up as you train and make progress.

Once you find it easy to lift 3 Kg in a 10 min full body workout then you will want to either repeat it ('reps') , or, if short on time, increase the load by moving up to 4, 5, 7 10 Kg (men) and 2-5 Kg most women to get the full benefits.

The weight you work with, is an indicator of your strength. 

If you want an objective method, read on. 

 2. LOWER STRENGTH

Use this simple exercise to MEASURE your core and leg strength at home or in clinic as set out in an excellent blog. https://www.physiotutors.com/30s-chair-stand-test/ 

Measure the height of the chair, enter this in the fields below (in M) with your weight in Kg, height in M and then use a 30 second timer to find out how many repetitions of standing and sitting with arms crossed, you can complete in 30 seconds (practice/ warm up if you like). 

The form will instantly calculate your leg/truncal strength for you. Add your name email, age and gender and on SUBMIT, you will receive a written report, no strings attached.

Repeat the test every 2-4 weeks during weight training to track your strength and dont forget to share it with your healthcare professionals. This information is an important part of your Healthcare and Healthspan record.

To see the entire explanation watch the Physiotutor Youtube

 

 

 UPPER STRENGTH

 How to measure upper strength

You can purchase a hand dynamometer like this for about £30 via our toolkit page

Many clinical studies have shown that hand grip is tightly correlated with upper body strength. A meter that measures grip force (Hand Dynamometer) is therefore another useful metric to track and may be used in the cardiometabolic clinic (or get your own).  This form below also provides fields to collect this information too.

For more information see www.VAT-TRAP.com

 

Make a note of each result or screen shot for records.

Aim to repeat after a week or two of resistance training and every month to keep track.