Free  ·  Five tests  ·  About twenty minutes

TheBaseline

Five strength tests you can run at home this week. No lab, no appointment, nothing to buy.

You end up with a dated number and a sheet to measure it against in twelve weeks. If your weight is coming down and the load is going up, you are keeping the tissue you wanted to keep. If the load is flat, you are not, and you find that out in twelve weeks rather than in a year.

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You have been weighed.You have probably never been measured.

The scale is the only instrument most women are ever handed, and it reports one number that mixes muscle, fat, water and what you ate last night into a single figure. It cannot tell you what left.

That matters more now than it did at thirty. Through perimenopause, menopause and the years after, muscle goes quietly and steadily, and the going is invisible on a scale, because fat leaving and muscle leaving both arrive as a smaller number. Both feel like progress.

It matters more again if you are on a GLP-1. The medication works, and that is settled. What is missing is anyone tracking what goes with the weight, because your clinic has one instrument and it is the same one.

Everyone says protect your muscle. Almost nobody says how you would know whether you did.

What is in it

Five tests, and a page you write your numbers on.

01
Floor to standing
Stand up off the floor with as little help as you can manage. It looks trivial and it asks for leg strength, hip mobility and balance all at once.
02
Dead hang
Hang from a bar with straight arms until your grip goes. Grip strength is one of the better studied markers of how a body is ageing.
03
Push-ups
From your toes or from your knees, recorded honestly as one or the other, stopping at the rep where your form changes rather than where it gets hard.
04
Goblet squat
One dumbbell or kettlebell at your chest, to the lowest depth you can hold. Load and reps both recorded.
05
Carry
A weight in each hand, walking at a normal pace, until you set it down. Load and distance.

And the page that makes it worth doing. A tear-out sheet with two columns, today and twelve weeks, so the second measurement has something to sit beside. There is no passing score anywhere in it, on purpose. Published norms for women in midlife are thin and drawn from small samples, and they would tell you considerably less than your own second number will.

If the numbers say something is off underneath.

The Baseline is free, and for a lot of women it is enough on its own. If you want the whole picture, that is the work I do.

Precision 90

$1,800

Three payments of $600
or $1,700 paid in full

  • Complete blood panel, included
  • Your results gone through with you, line by line
  • Twelve weeks of individualized strength programming
  • Protein and fueling targets built around your training
  • Weekly written check-in, answered by the next business day
See Precision 90

Or book a twenty-minute consult and we can work out whether it fits.