Grip strength is considered as an “indispensable biomarker”. Research suggests that grip strength is largely consistent as an explanator of concurrent overall strength, upper limb function, bone mineral density, fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multimorbidity, and quality of life. Evidence is also provided for a predictive link between grip strength and all-cause and disease-specific mortality, future function, bone mineral density, fractures, cognition and depression, and problems associated with hospitalization.

We saw an impressive improvement in grip strength of all the repeat testers between our July 2021 and October 2021 testing data with an average increase of 10kg on both hands of those who tested.

IMTP is typically a test used in athletic populations to measure lower limb power output. IMTP requires the use of force plates and specific set up criteria for reliable and valid measurements. At Science Of Fitness we use Vald Performance Force Decks to conduct the IMTP test.

Ironically very little evidence exists in the use of IMTP with older populations. However, it is well documented that IMTP is an effective measurement of performance in athletic populations.

We saw a significant improvement in the results of our Fit over 50s clients in the IMTP test. Average power output increased by roughly 250N across the group between the July to October testing dates.

Evidence suggests that effectively executing an inverted row assists with shoulder joint health as well as firing of back extensor muscles both of which are crucial for postural health.

The inverted row is regularly prescribed in strength training programs. We used the inverted row as a measure of upper body strength endurance as it has an influence on broth grips strength musculature and key postural muscles of the back extensors and scapular retractors.

We saw a significant increase in the maximal repetition of our testing subjects from 12 repetitions to 20 repetitions.

One of the most popular studies titled the “Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men” details the correlation between upper body strength and lower risk and mortality rates associated with cardiovascular disease (the largest cause of mortality in the western world).

This evidence is one of the main motivators for us to measure the upper body strength of the participants in our Fit over 50s program.

We found a significant improvement in push up ability in our participants from an average of 12 reps to 20 reps over the three month training period.

It is well researched that aging has a negative effect on anaerobic capacity. Majority of our programming deals with strength base anaerobic output. We introduced anaerobic conditioning (metabolic conditioning training glycolytic energy systems) as part of our program to train the second phase of anaerobic energy system. This is to improve resting metabolic rate, insulin sensitivity and general metabolic conditioning of our clients.

Rowing is considered as one of the more demanding exercises because of the use of a number of the largest muscles in the human body (both upper and lower body). By completing a 500m sprint on a Concept2 rowing machine we get a good understanding of the ATP-Pc and Glycolytic energy systems of our clients as the bouts usually take between 1:50-2:30min.

Over the 3month period we saw a drastic improvement in rowing ability and a decrease in coefficient of variation (CV) of subjects. With the average time spent down from 2:08/500m to 1:58/500m.

Dorsiflexion ROM limitation is associated with ankle injuries, foot pain, lower limb disorders, loss of balance, gait control disorders and fall risk in older adults.

We saw a reduction in CV as well as a significant increase in ROM