Latest / SOTA Personal Training Podcast / Must-Hit Metrics for Adults Over 40 (Ep. 26)

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Must-Hit Metrics for Adults Over 40 (Ep. 26) · SOTA Personal Training Podcast

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Ladies and gentlemen, welcome to the SODA Personal Training
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Podcast. We help busy adults get strong,
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fit, athletic, and stay that way for a really long time.
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I don't know, Phil. Is that how we're supposed to do
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the intro these days? I don't think we even need the
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intro anymore, right? Because because that's the idea.
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This is for our members. So we don't need to introduce
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yourself every time, but we just will, correct?
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Let's just do it. Yep.
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I'm Coach Shawn here with Coach Phil today.
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We've got a really good one. We're going to be talking about
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strength metrics, OK? How strong should you be on any
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given exercise, Kate, we're going to talk about a number of
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different exercises here and kind of like, you know, based on
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your say, body weight or based on your height or whatever, how
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much weight should you be able to lift on set exercise And a
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couple of exercises maybe that are are not weight related.
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And this is a really good one because, you know, we have a lot
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of clients who say it like, like the trend is catching on, right?
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Like I want to be strong. I need to be strong, right?
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Not just, you know, I need to lose a certain amount of weight
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or whatever, Like I need to be strong.
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People are feeling this. It's a, it's a trend in society.
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So I'm excited, yeah. That is what we do here.
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I mean, aside from everything else, there's so many things
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rooted in being functionally and foundationally strong.
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And so I've been working a lot of less stuff in the background.
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So I'm excited that you brought this one up because I have a set
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of baseline metrics and kind of functional strength standards
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that you should have to, you know, stay injury free to feel
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good, to feel confident, to look your best, because it can be
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hard to to determine a lot of people.
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We just say we just want to get stronger.
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We just want to keep seeing things go up.
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But as we're doing that, it's nice to have a few little
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checkpoints and a few, you know, stages, if you will, to kind of
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know where you're at relative to those things.
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So that's what we're going to covered today is we're going to
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cover some of the ones that are just straight up metric based,
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How much weight can you lift for this number of repetitions?
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And then we're also going to go off of how strong should you
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feel versus how strong should you be?
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Because they're both important and they're related to each
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other, of course. So what I'd actually like to do
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is, you know, go through some of these really quick tests.
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You can just do, you know, probably at home, so, you know,
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functional test to see where you're kind of at with, with
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these, with these numbers and then jump into the the other
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stuff that you're doing in the gym.
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Yeah, yeah, yeah, this is going to be an exciting one for a lot
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of our members because they're like I said, there are a lot of
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people that come in here and they're like, OK, how much did I
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do on the pull down last time? Right.
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So I want you guys to listen closely to this and you know,
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probably some of you will be like, oh you shit.
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I'm disappointed. I wish I could have done more on
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that, but yeah, it'll be fun. So.
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But you want you want to start with like the the the at home
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stuff they can do or. Yeah, I think so, because they
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can just do this in their head and depending on that, that
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score. So if you're listening, you can
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just get a piece of paper and just tally if it's a yes or no.
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Basically we I create this quiz a long time ago and you can
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score yes, no or I don't know. So it's pretty quick.
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So I'm just going to go through these and you guys can
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extrapolate what you will from those numbers.
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But number one is can you sit down and stand up on the floor
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without using your hands? Yes.
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No, Jeez, I'm actually tempted to try that.
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Coach Blake can't do that. There's no freaking way.
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I don't believe it. He's much of a meathead.
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He's easy top heavy. So you're saying well he is top
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heavy but. That's by design.
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Right off the gate, this is a tough one.
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So. And it's not like that, you
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know, there's like like pretzel sit test.
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People probably seen it online, but you said, you know, legs
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crossed. Can you get up that way?
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That's a lot tougher. This is just can you get up
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without using your hands, which is a really big deal.
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We had a client here who was and we came in, he's like, I just
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want to be able to get the golf ball out of the hole without the
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the tool. He said.
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My friends got me a one of those things where it suctions the
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golf ball and he's like, I don't think I want to go that route.
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So anyway, all right, that's number one.
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Number two, can you carry 2 full grocery bags which is probably
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about 4550 lbs total? Across.
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The parking lot? Yeah.
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Are you eating cheese? Because I can fill those grocery
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bags with some thick stuff, we can double bag them.
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We can get like 80 lbs in each bag.
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I was. Going to say, I was going to say
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if you triple yeah, what with your diet, John, it's probably
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it's probably dense. That's a good thing.
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OK, so you know, 1 is easily barely or not really you'd say
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is number 3. So #3 is how many push ups on
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the floor can you do in a row and not on your knees?
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I have so much to say about this, but go on.
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Yes, yeah, we're going to break that one down because that's one
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of our metrics. There's a lot of lot of
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considerations like women versus men and things like that.
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But it's there's a there's a scale there.
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So can you do more than 10 four to 90 to 3:00 somewhere in
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there? Number 4 is can you lift a 30 to
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40 LB kid or grandkid off the floor without straining your
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back? And that doesn't mean like you
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pull it, but it's like, OK, I'm feeling it there way more than I
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want to right now. Yes, no problem.
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I can, but it's not pretty. Or #3 is no #5.
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How would you describe your energy by 3:00 PM most days?
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3:00 PM is a tough one though, You know what I mean?
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Like that's when the human, like, that's when the circadian
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rhythms naturally, you know, like we naturally have a dip in
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the after. That's right.
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But is that dip low enough you require a nap?
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Or operate or a 5 hour energy or whatever.
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So is it would it be bad if I told the audience that it's 1:30
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PM right now and I'm having a little bit extra coffee right
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now? Like am I failing the test?
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Doing the same thing. OK, All right, so do as we say,
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not as we do. We literally both have a coffee
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at 1:30 PM OK? Yeah, doing the afternoon thing
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will pick me up. How's that Half life?
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OK, so yeah #5 is are you still going strong at that time?
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Are you fading or you're like, I need caffeine or a nap again.
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There's an asterisk on that one. I only do the caffeine 'cause I
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like to be really hyped for these.
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Podcasts. Me too, I wouldn't.
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Have on a regular. Day I agree number six, how
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flexible are your hamstrings? So can you like touch your toes
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with straight legs? Do you have to?
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Can you touch them all the way down?
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Do they just barely get there? Nowhere close #7 we're going to
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skip that one. It's not pertinent.
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It's. Because you can't do it.
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Sorry, I don't know what it is. I can't even see on you.
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No, it just talks about consistency with the the working
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out. It just says.
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Do you get 2 or more strength workouts per week Consistently
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yes, sometimes never 8. Can you jog or fast walk for 10
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minutes without stopping? Yes maybe no #9 How often do you
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feel stiff or achy getting out of bed?
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Rarely a few times a week or every day.
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And one of them just has to do with confidence is how confident
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do you feel that you're going to be able to keep up with your
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kids and grandkids in 10 to 20 years?
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You know, 100% Yep. Not sure or honestly, no.
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So you know those 10 metrical can't tell you where you're at.
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And what helps all these is building this functional
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strength. These are all tied to just being
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really strong, having healthy amounts of, of lean muscle and a
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healthy body composition. Are there any ad in there, Sean,
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that you think might be worth mentioning?
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Not that I can think about those.
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I mean, yeah. You can look at this so many
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different ways and it's very specific.
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I think we're generally speaking to the 40 plus population where
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their heads at and what they need their body for.
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This is all still tied to a a aesthetics too.
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And if you want to get strong, you want to look good, feel
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good, you you got to lift weights and do it consistently
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and progressively overload those muscles over time, you know,
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improve your metabolic health and a number of other things.
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So as far as the the metrics for these, should we jump into kind
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of what we what we have, I mean? I'm just ready to tell people
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how much they should be able to bench press.
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I don't know about the metrics on these other ones exactly.
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Sure. Yeah.
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So we'll go through those and then I want you guys to stick
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around because we're going to talk about what, you know, the
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risks of low strength and, and low muscle mass are because I
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want you guys to understand how important this is and why the
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whole the whole industry and, and just everyone is
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understanding that strength is the first pillar.
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It's the one of the foundations to everything else.
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And it's one of the first things you should do if you're going to
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add something on or use time that's so precious for something
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related to your health. It's getting those two to three
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strength workouts and the rest of it's kind of like the, I
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don't know, it's the side dishes, if you will.
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There's a metaphor. Fitness.
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Is that the first? One of the day, I thought I.
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Wasn't even going to have one today because it's so rooted in
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like numbers, but there I go. Yep Yep.
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Dinner plates and good 3. Metaphors per episode and I get
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3 tangents. I haven't used a tangent yet,
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have I? I.
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Don't think so. All right.
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The only one I want to do is create one of these like buttons
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on here. We can have a play a sound when
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either of us does one of those things like a like a like a
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horn, like a strike number one kind of like that.
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OK, so all right, here we go. We're going to talk about lower
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body strength first. All right, So if you want to, if
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you want to write this down, you can.
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But lower body strength, the metrics we have when the first
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moves, just one of our like baseline movements.
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Here's the trap bar deadlift. So it's using a high, high bar.
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It's very back friendly. You can comfortably safely lift
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a good amount of weight with it as well.
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So we I score these on a zero to 3.
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So 0 is basically you can't do it safely.
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So a lot of these are going to be like 1-2 or three for most
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people. Essentially A1 is less than 50%
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of your body weight for five reps 2 is 50 to 100% for five
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reps, and then three is at least your body weight for five
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repetitions. OK.
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Yeah, yeah, OK, I like that. Yeah.
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Saying that, yeah. So you know £200 man or 150 LB
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woman. Yeah, 200 lbs five and so.
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I put some averages based on just the kind of standard weight
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for men and women, which is obviously multifaceted, but for
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the purposes of illustrating these numbers, 200 lbs for a
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male and females, 170 is what is put in there.
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So for guys, that's £100 or less is level one, 100 to 200 is
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level 2 and over 200 lbs be 3. That's for five repetitions
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feeling good. For women, it's 85 or less for
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185 to 170 for two and over 170 for three.
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And the way I kind of put these together is that 3 is like,
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that's still pretty much the standard.
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Obviously you could take this all the way up to 20, right, as
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far as performance. But 3 is what I think our
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community should should eventually work towards to like
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have like, Hey, you're good and to score these things, You know,
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0 if you get a 0 or you have, you know, even a one, it's you
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just have an elevated risk for metabolic disease, injury, a
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number of things. 2 is what we call a, a, a healthy risk
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because there's never 0. But healthy is like you're in a
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good place with your strength. And three is a low, you know,
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minimal risk these things, right?
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Now, and I want to add something to that, and this does not count
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as a tangent, even though it's going to sound like a tangent
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because this is this is me being serious.
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This is going to be a little bit of like off the topic here.
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So like obviously when we give these numbers, we talk about,
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you know, if your body weight is 170 lbs, etcetera, etcetera,
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right? So you know, obviously if you
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weigh a bit more than that, if you weigh a bit less than that,
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you can adjust the numbers accordingly, right?
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There are a ton of other factors that play into this, right?
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Obviously your height plays a role in it even.
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I mean, you know, this is a bit into the weeds here, but like
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different body types are better built for different exercises,
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you know? So in general, like I'm, you
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know, I'm just taking a bench press as an example.
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Like it's very easy for somebody to bench press a lot if you have
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like a fairly short arms, there's less distance to travel.
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You know what I mean? People who I mean, it's usually
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taller people who are actually better at dead lifting, right?
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Like the longer arms just to reach down there and then, yeah.
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I mean, it all depends because it's the, you know, it's the
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length of your femur and your tibia, fibula, your lower leg
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and your arms. Some people have longer arms and
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shorter legs. So yes, those are all those are
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all factors. I mean, and it's that also
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effects like how much they bend at the hips versus the knee or
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the squat or dead lift. So the trap bars are good move
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because everyone can do it. It's safe.
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You can keep that weight really close to your body.
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So it's really safe for your back.
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You can really test that leg strength.
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And so I would say if we're going to take anything from
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this, look at just these averages, this, you know,
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20170AS still good metrics regardless of your weight, even
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if you're less than that in weight and even if you're more,
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because these are like real world examples of what a good
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amount should be based on what most people need their body for
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doing the functional stuff, carrying the bags of salt, you
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know, the pushing the car in the winter, stuff like that.
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Yep, Yep, you. Go to the next move, yeah.
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We'll go to the next one. So the next one is kind of two
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variations, but one of them is just like the single leg
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basically pistol squat balance test.
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Oh boy, this one's kind of yes or no, because as I was looking
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through my old notes right now and here we do the slider lunge,
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which is good, but it's still like kind of tricky even to do
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body weight for a lot of people with honest like not any
13:11
assistance whatsoever. But a real world test of this is
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something people can do in their chair is can you sit basically
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sit for do pistol squats. You, you know, lean forward,
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push your body weight up with one foot without using the other
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foot. That is a good functional test.
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It's not entirely trackable. It's kind of binary.
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Can you do it? You're not really factors in
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balance a lot, which throws a lot of strength metrics out.
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So we're going to do like a slider reverse lunge.
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That's a good strength assessment.
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And I'd say being able to do at least ten of those with some
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weight in each hand is a good place to be.
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Like any amount of weight. Yeah.
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But OK, You mean just like the slider reverse lunge where
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they're not balance assisted, right?
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Just holding weights at your sides and you know, assistance?
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Yeah. That's more of a strength based
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test than the sit to stand one, but I think balance is a really
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big factor for people you. Know 40. 50 plus they're really
14:05
starting to think about that. So we want to be able to catch
14:08
ourselves when our weight shifts and we we lose that balance.
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So back to a really more trackable 1.
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You know, the goblet squats, a very common popular move to
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front loaded more knee down at squat.
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So I think we're going to throw that one in there.
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You know, guys being able to do 50 lbs for 10 reps or more is a
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good place to be. And women somewhere around
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probably 35 lbs or so. You know, full range of motion,
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full depth, good control. All right, I have an addition to
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this and this one can count as a tangent.
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OK, so my I think that people should be able to graduate the
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goblet squat. And what I mean by graduate the
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goblet squat is you should be able to get up to a weight on
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the goblet squat where your arms give out before your legs.
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OK. And then we would progress to
14:55
well, we can do it like a sumo squat where you're bringing
14:58
something off the ground. But I would prefer as long as
15:01
people have good enough mobility and then healthy enough knees
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and and hips would be and low back would be a barbell back
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squat, A barbell squat, right. I had a friend who I told this
15:11
like recently, he was talking about, you know, he doesn't
15:14
train here, you know, just a random friend.
15:15
He's like, yeah, I kind of want to just grow my legs a little
15:17
bit more. I want to get stronger legs,
15:18
right? And I'm like, what are you
15:19
doing? Right.
15:20
And he's like, well, you know, I do those goblet squats a lot.
15:23
And he was telling me how he got up to like 90 lbs on it.
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And I'm like, all right, man, time to put some weight on your
15:28
back. Like let's start squatting.
15:30
Let's go up well over £100 on the barbell back squats.
15:33
Because what happens with that goblet squat, A lot of times you
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get strong enough and your arms just don't want to hold 90 lbs
15:40
up in front of you like that for that often for that long.
15:43
So when I. Do them my wrists always like
15:46
they start to hurt because I can crank them out pretty quick and
15:49
all that weight like coming into my hand is just like get it
15:52
away. So I can do a set of 20 of those
15:54
and it. But if you want to get want to
15:57
get stronger, you got to progress past that Rep range.
16:01
So, and if you're going to go really vertical again and knee
16:03
dominant, then we have that safety bar squat, which is, I
16:06
really like that one friendly to the back and that's the most
16:10
natural progression to keep it upright.
16:13
But barbell backs, what's good, it's just it's hard for a lot of
16:16
people to control that weight and have the perfect angles.
16:19
There's a lot going on and it's a heavy move.
16:22
So you got to be really strong in your low back, which is why
16:24
we just, it's not a standard here, but it's not off the
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table, yeah. And since I went on that tangent
16:31
and since we're going there, if your barbell back squatting, you
16:34
know they have like standards on the Internet that you can find
16:37
according to XNX Powerlifting Club, you know men should be
16:40
able to do 1 1/2 times their body weight or this or whatever,
16:42
right? Like if you can do, I'll say it
16:45
this way, and this would be male or female.
16:48
If you can do your body weight in a squat on a back squat for
16:53
10 reps past 90° with good form, A plus for the majority of us,
16:59
you know, like I think in my own training, like, you know, I'm,
17:02
I'm a meathead, for lack of a better word, who likes to lift a
17:05
lot of heavy weights. And like still, you know, I
17:06
weigh 225 lbs and, and yes, I can do 205 lbs plus in a squat
17:12
for 10 reps, but it ain't easy. You know what I mean?
17:14
Like throw 2O5 back there, do 10 good hard reps is not easy.
17:18
So anybody who can do that is doing pretty well with their
17:21
strength. Absolutely, absolutely.
17:23
Like way ahead, like top percentage.
17:25
That's not a lot of people can can do that right.
17:29
And you know, also as far as testing goes, maybe we're going
17:32
to test your strength. If you're going to test the
17:34
barbell back squat, do it with someone who can watch you,
17:36
because if you're like, I'm going to see what I can do today
17:39
and you don't you and you fail on that one.
17:42
You can turn to an Instagram fail video you don't want.
17:44
Yes. Yes, but those are the best.
17:47
Those are the best it looks. So I don't know, there's so many
17:49
spine movements there that shouldn't happen.
17:52
Or they jump underneath it, or they do a front flip because it
17:54
pulls forward and they miss the hook.
17:57
Just make sure you have a spotter.
17:58
We got your back. Well, no.
18:00
But it could be good for business, you know, if it
18:02
accidentally happened, like let's say it happened to like me
18:04
or Blake, like not to a client, you know what I mean?
18:06
Like let's say one of us was like squatting in here and we
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had like a blooper and like it EFT, you know, just like fell on
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top of us or whatever. Cuz like any publicity is good
18:14
publicity, you know what I mean? So you get on like the bloopers
18:16
or whatever. Could you imagine it could be
18:19
really good for business if that happened?
18:21
I'll put my back on the line for that, Phil is.
18:23
I mean, me and Blake can take care.
18:25
Anything for attention, John. He doesn't.
18:26
Exactly. Don't you know anything about
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this world yet, Phil? I don't.
18:29
Like it? I don't want to do it, Phil.
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Has been for the last like 4 minutes since I started going on
18:34
the back squat tangent. Phil is like, oh, I got to write
18:36
this ship I got to write this ship.
18:38
I don't like it that much because I I, I like the barbell
18:41
back squat better than probably any other coach here, honestly.
18:43
Yeah, no. That's OK.
18:45
And, and this is, this is not a one-size-fits-all, but it's
18:48
definitely the reason I put these together is like, there's
18:50
more people than not that would benefit from working through the
18:55
goblin squat first for a while. But absolutely, this ends at 3.
18:58
Level 4 is let's load it up with something up top.
19:02
So yeah, absolutely. OK.
19:07
You know, when I was speaking on attention, when I was an
19:09
independent trainer, I would like dress up and do moves.
19:12
I would like, do deadlifts and like, I wear like lobster claws
19:16
and stuff. And really, yeah, I'll show it
19:20
to you. And it got it.
19:21
One of them went like semi viral and I was like oh it does work.
19:25
Yeah, absolutely it works. I wore a.
19:28
Princess dress one time. This is like 10 years ago.
19:31
More than that. So you know but this give me a
19:33
break but that. Would have been like early
19:35
Instagram, Like, I'm so yeah. You know, it doesn't surprise me
19:37
that it went viral, especially since it was early, you know,
19:40
Well, not so early social media, but like early Instagram days.
19:43
You know, if it was 10 years ago, fuck yeah.
19:45
It was easy to go viral then. Like to go viral now you have to
19:47
like because. Everyone's doing.
19:49
They all know it works now well. Exactly.
19:51
So it doesn't go viral, so. Hard because you have to do it
19:54
and it's. Well, but it and even now like
19:57
it doesn't even work. You could do the claws and then
19:58
like go naked and it would still only get like, you know, 1000
20:02
views instead of like a million like it would have 10 years ago,
20:04
because everybody else already did it.
20:05
Yes. And then you just trade your
20:07
soul for nothing so. But it still doesn't.
20:09
You still don't blow up on social media.
20:10
Just stick. With this format.
20:12
Yes, correct. OK.
20:15
Should we? Let's see, move on here.
20:18
Let's go to my next one here. OK, OK, let's talk, let's talk
20:23
upper body. Those are the big ones for lower
20:24
body. 4 upper body. OK, so we've, I've got lat pull
20:30
down here. It's one of the things we like
20:31
to track. It's very doable, very
20:33
achievable because it's so scalable.
20:36
So I'll just put the weights in here.
20:38
Like anything less than we'll start with men.
20:41
Anything less than £100 for five reps on a lat pull down machine
20:45
would say is 100 to 160 is #2 maybe we maybe that should be
20:50
bumped up to 180 and then anything over 160.
20:55
This is using our cable machine. Keep in mind and they're
20:58
different that's. The thing here there's.
21:00
Mechanical advantages with cables.
21:02
So if it goes through 1 pulley versus 2 it changes everything.
21:06
So this one is if you're going to use a different gym, this
21:09
means nothing. Well, yeah, and and here's the
21:11
test. Pull ups is the ultimate like
21:13
Level 3, right? And so OK, when you're doing a
21:18
lap pull down, let's focus on the one in here, just because
21:21
most of our listeners are members, right?
21:24
And let's focus on the one in here.
21:27
So the standard lap pull down machine that's in the one-on-one
21:30
area, most members know what we're talking about, right?
21:33
You know, you can do with any grip, but you know, kind of the
21:35
wider grip, whatever. So that one, if you can do, I'll
21:40
say this about that one. If you can do 3/4 of your body
21:43
weight for 10 reps, you're doing really good.
21:47
I wouldn't even, I wouldn't say it's exactly like a pull up.
21:49
I think it's harder than a pull up like weight wise.
21:52
What do I mean by that? Like so on that machine out
21:53
there, like I could probably do you know, 165 or even like
21:58
there's like a 185 mark for 10, right, for 10.
22:02
But like I said, I weigh 2 O five, OK, and I don't like 2O5
22:06
on that machine is a freaking lot.
22:07
I don't want to do that, you know what I mean?
22:10
So I wouldn't necessarily equate it to A to, you know, like the
22:13
weight on that should be your body weight for a pull up.
22:16
I wouldn't say it's the exact same.
22:17
It's just slightly different. But like, so take the number on
22:21
that thing. If you can do 3/4 of your body
22:23
weight for 10 reps, you're doing really well.
22:25
So if you weigh 150 lbs, do you know in the one 10120 range for
22:29
10 reps you're kicking ass Like especially for women, 'cause I
22:33
mean, let's be honest, like men are stronger in the upper body
22:35
in general comparatively, right? And so like, I mean, if, if a
22:38
woman on that on that thing, we got any woman who's doing 90 or
22:42
100 lbs for 10 reps is really crushing it on nothing.
22:46
That's a good goal. That's a good.
22:47
Goal, you know, And then men in general, if you get up in the
22:49
150 or more range, you're really, really crushing it as
22:52
well. Totally.
22:53
So yeah, exactly. So I think yeah, Level 3 for men
22:56
on this one, which is like 80 ish 80 ish percent body weight
22:59
for a man, you know, weighing 200 lbs one sixty.
23:02
So, you know, these are all just levels.
23:05
Again, the scale can go anywhere.
23:06
But and then yeah, for women, I kind of put something somewhere.
23:10
So it was, you know, 70 or less for 170 to 100 for two and then
23:14
over, you know, one O 5/1, 10:00-ish for three.
23:16
And that's for five reps. I mean, if you're doing 5,
23:19
you're going to get to 10, do for a few more weeks and you're
23:22
going to get there if you're eating good protein, sleeping
23:24
well, you know, eating the right stuff.
23:28
Yeah. OK.
23:30
And then for pushing, so final 2 here, the whole reason and
23:35
Sean's here right now. So OK, OK, so we got 30° incline
23:39
press. Then we've had push ups, which
23:40
is just good because you can just go down and crank them out
23:42
and see where you're at. You want to talk about the 30°
23:46
incline or do you want to talk about bench press?
23:48
Well. Let OK, let's talk about the 30°
23:50
incline for sure. We don't even, yeah, we don't
23:51
even really have to talk about barbell bench press, but.
23:54
But we will but. We will anyway.
23:55
That'll be tangent number 2 1/2 so.
23:58
Yeah, for men again as a percentage about £80 total
24:05
weight less than that, that's 40 each hand for less than 5 reps
24:09
that's level 1, the 280 to 120 so. 40s to 60s yeah. 40 LB
24:15
dumbbells to 60 LB dumbbells Level 2.
24:17
This is throwing. Me off writing this like wait
24:18
what? Time I do, yeah.
24:20
And then anything over using the 60s for five reps it is probably
24:25
Level 3. I got a lot of level 2 dudes
24:27
listening to this. I got a lot of guys get there
24:29
doing the 40 to 60s, right. You can get listen guys, we got,
24:32
we got to bump it up. We got to get, we got to get 60s
24:34
or more. We got to get past the 60s.
24:35
Really, Casey? 'S going to request we had 62.5
24:38
dumbbell as soon as what's going to happen we don't have he
24:40
could. He could do 7.
24:41
We don't. Even have 60 fives that's we
24:43
don't have doing 60 to 70, it's a big bomb.
24:45
You can, he could, he could handle that, yeah, yeah.
24:48
So inclined bench press like guys, we, I mean, I should be
24:52
encouraging and I just will guys, let's get up to those
24:54
hundreds, get to the hundreds, dust them.
24:56
Off dust. Them off get to the hundreds.
24:58
OK, it's we have a set of hundreds you'll see some of the
25:01
real big bro gyms that have like 1 tens one 20s, whatever the
25:04
heck right. But like here, you know, those
25:06
100 pounders get dusted off about once a month here
25:08
randomly. We got to get them more often.
25:11
We got to get use out of those things.
25:12
OK guys, if we cannot lift the £100 dumbbells on that bench
25:15
press, what are they doing here? How is Phil going to get any
25:18
bang for his buck on those things?
25:20
Seriously. It's been a horrible return on
25:21
the investment, like 250 a pound throw up.
25:25
Those Hondos. OK, good.
25:27
And then women, women, anything less than 50 lbs with 20 fives
25:31
in each hand for five reps Level 1, getting there.
25:35
Level 2, you know, 50 to 85 or so.
25:39
So yeah, 20 fives to to 30. 7 to 42 1/2 that's right. 42 1/2
25:45
that's. Really the problem doing really
25:46
stuff 40. 2 1/2 Let's call. It 40 let's call it 40 yes I
25:50
think if you can do anything over 40 lbs and two hands for
25:53
women for five reps or more that's that's really good no
25:56
the. Number the number of women that
25:57
I've met that do a bench press with more than 40 lbs in each
26:02
hand. Yeah.
26:02
Might be precisely zero among my clients.
26:06
I mean, I know a few. Well, Coach Maddie can do more
26:09
than that. She has to.
26:09
I know that. Yeah.
26:12
But it ain't easy. I know that.
26:13
Yeah. Let's see.
26:14
And then I've maybe met a couple other women who could do like,
26:17
the 50 LB dumbbells and. You know.
26:18
Yeah, but. But.
26:19
Most women aren't like, I want to work on my chest brass, so
26:22
that's part of it too. But you should because it's
26:24
going to hit your triceps anyway, OK?
26:26
Everybody wants those tone defined triceps, and we're doing
26:28
like tricep cable kickbacks. Throw some weight up on that
26:31
bench press. Whether this is dumbbell,
26:32
barbell, whatever, you're going to get some big tries.
26:35
And by big tries I mean toned tries, because what toned and
26:39
sculpted means is the muscle is big enough to have definition
26:41
and you have a low enough body fat percentage to show it.
26:43
End of tangent. Three.
26:45
Boom. That was good.
26:46
That was a really good summary there and like, thank you.
26:48
OK, good. OK, push ups.
26:50
This one's kind of straightforward, but what I need
26:53
to talk about Guy push ups are done many, many different ways.
26:58
Yes, and it's not that straightforward, so I'm glad you
27:00
said it like. The push up is actually a very
27:03
technical move that has a lot of requirements for range of
27:06
motion. Yeah.
27:07
So if you just bend your elbow a little bit, we would not
27:11
consider that a full range of motion.
27:12
Push up optimally, they need to get at least a 90° bend in your
27:18
elbows. The easiest way to look at this
27:20
from the depth standpoint is just touch your chest, whatever
27:23
you're holding or bench, anything you're doing a push up
27:25
off of. So my standards for that
27:28
basically like a hand release push up for level one men,
27:34
anything less than 10 women, anything less than 5, which is
27:37
tough women and push ups. I, I kind of want to redo this
27:40
one cuz like push ups are tough, let alone, and if you're not a
27:44
pattern you've been hitting a lot, it's, it's tricky.
27:46
Level 2 for men, 10 to 15 for women 5 to 10 and men anything
27:52
over like 15, but maybe 20, right?
27:55
And then women, if you get more than 10 strict push ups, right,
27:58
you're, you're crushing it, yes. Exactly, And I even prefer to
28:01
have a lot of clients just do push ups on the bar and like and
28:04
gradually lower it. Like honestly, I would rather
28:07
see this could be male or female, but like someone who's
28:09
like kind of right on that cusp of being able to do push ups on
28:12
the ground. I actually kind of like to put
28:14
them still on the bar on like a really low setting, like level
28:17
two or three, call it, where it's like, you know, 6810 inches
28:19
up above the ground, you know, like a little incline.
28:22
And have them Rep out like 10 to 15 good ones rather than
28:25
watching them suffer through like 6 kind of crappy reps on
28:28
the ground, you know? Yeah, absolutely.
28:31
Because the hips are saying the elbows flare out, it puts your
28:33
shoulder at wrist, right? You're way better off doing that
28:37
8 to 12 range because you can control that failure point a lot
28:40
better. You'll do one.
28:41
You're like it's starting to slow down, but I think I can do
28:43
one to two more versus you're at #4 and you're like toast on five
28:47
and you're trying to squeak, you know, squeak it out.
28:50
It's not a good idea. So these are built on a lot of
28:53
these five Rep maxes. So what can you do the most
28:56
weight for this number of reps? But that is really where we like
28:59
to train. If we're testing in the safe
29:01
environment, 5 is a good place to be, but typically it's going
29:04
to be more when you're yeah in season, if you will.
29:07
In season. I don't know where that game.
29:09
Whoa. We got an on season, an
29:12
offseason for the regular, everyday average person who's
29:14
not playing a sport and who comes into the gym twice a week
29:17
to lift weights just. Want everyone to feel their
29:19
inner athlete come out yo. Man, it's the offseason.
29:21
We get to go easy today or what it sounds.
29:23
Good to tell your friends. No, I'm in offseason right now.
29:25
So what are you doing? Working out, Yeah.
29:28
OK, yeah, I'm just. Life, you know I'm in season.
29:32
Beach season maybe. Yeah.
29:34
Yeah. OK.
29:35
So we covered. How about core strength?
29:38
All right. Oh.
29:39
Boy, this is going to be a tough one metrically.
29:41
Go on. It's.
29:42
It's impossible metrically basically because everyone wants
29:45
core. This is a metric I like to have,
29:47
but really it also teaches about hip like stability and pelvic
29:51
tilt and control. So we're going to do one thing.
29:54
It would be, you know, the the slider plank, forearms on the
29:57
ground, toes on sliders. So you can't use friction that
30:00
everyone does ever on every competition I've ever seen
30:03
online. Just they're just piking their
30:05
butt up and pushing the floor way.
30:06
That is cheating. Put a pair of sliders on, get
30:09
rid of that friction and you are forced to use the right muscles
30:12
and you cannot cheat. You can try to dance around.
30:14
It won't work. You guys know what I'm talking
30:16
about if you're listening to this.
30:17
So it's a great test of anterior core strength and anti flexion,
30:23
right? So you're resisting your hips
30:24
coming down. You want to do it for a minute
30:27
or more if you're going to be Level 3.
30:28
That's like, I think that's what I put.
30:31
You. Know you know Corey, Corey
30:33
Rutledge, I'm going to say his full name because he did a
30:35
slider plank for three minutes the other day.
30:38
Jesus. OK, Yeah, I.
30:40
Think Julie Rodusky also did one for some oddly amount of time.
30:44
We'll, I mean, it's super. If we're if we're given full
30:46
name shout outs, then I need to give a, a, a non shout out to
30:49
her husband Jerry and be like Jerry.
30:51
You can't plank as long as your wife, dude.
30:53
So Jerry and I, for all the people listening to this, have a
30:57
great ongoing basketball competition in that little mini
31:00
hoop here and it's currently tied 8 to 8.
31:03
Check it out. If you're in the gym and you're
31:04
looking over at the big whiteboard underneath the
31:06
basketball hoop, it's 8 to 8 as of this recording.
31:08
You'll see it Thursday, August 21st.
31:10
We have another match tonight. I.
31:12
Thought you were just going to be like, hey, by the way, Jerry,
31:14
where are you? Where you at?
31:16
Yup. He probably can't play for three
31:18
minutes. There's no way.
31:19
There's no way I can do it for three.
31:21
Months. I don't know.
31:22
I don't know if I can either, but I can do it longer than him.
31:25
Calling him out online, OK. On the Internet, OK.
31:29
Oh man, Jerry, we didn't get here.
31:30
Literally. I, that is, I, I mean, you
31:32
started it. I, I had a rule in this that I
31:34
don't mention clients by name, but we just did it.
31:36
It's, it's on now. So gosh.
31:39
It's just got real. You gotta bleep it out.
31:41
Yep. Now we're gonna go into like one
31:43
of those rapper wars, you know, like Kendrick Lamar versus Drake
31:45
or whoever the heck it was. You know, like, maybe Jerry can
31:48
do a podcast and call me out. You know, we got beef.
31:51
He's like. Yeah, Sean, Pretty go to the
31:52
grocery store. You don't buy it this way.
31:54
I don't know. Yeah.
31:55
Maybe. That's probably about as good as
31:57
Jerry would come up with as well, you know, like, you know,
31:59
crap. Yeah.
32:00
Can't can't spit game on the mic, Jerry starts a.
32:03
Podcast just just to talk smooth.
32:06
Podcast just to. Give you some smoke.
32:08
You know I like. It I like it.
32:10
OK, OK, All right, let's see. Yeah, but over 60s with perfect
32:14
form of stability. So not, you know, not break
32:16
dancing 30 to 60 for level 2. Anything less than 30, you know,
32:20
I'd say 1:00 as long as you can get up there for a little bit.
32:23
But what is? This now I'm sorry, this is the
32:25
slider plank. Sorry, 01.
32:26
Minute. OK, distract.
32:27
Still. Planking yeah, so I just.
32:29
Didn't go through the other two. OK.
32:32
Now, as far as grip strength, I want to cover this one because
32:35
this is this is it's really important and it's not like it's
32:40
not very sexy, right? It's like I want can you hold
32:43
something? It doesn't do a lot for you
32:44
aesthetically, but it does a lot for your elbow and wrist health.
32:48
Functionally, it's one of the best things and it kind of gets
32:50
overlooked. So we have we have two
32:54
variations. There's the dead hang, which is
32:56
similar to the pull up, but you're just hanging there and
32:59
that's literally just can you hold on?
33:01
And then the the farmers carry which is more functional
33:04
standard, unless I don't know you, you have a dangerous
33:08
situation. You need to hold yourself up for
33:10
some reason, but. If you're in the tree running
33:13
from the Lion, that's and there's a very stable branch.
33:16
Then this will apply to you very, very well, but we'll just
33:19
cover the farmers carrying ones for now.
33:21
Yeah, if you're carrying. Buckets of water away from the
33:23
lion. That's right.
33:25
Exactly. Are you?
33:26
Feeding the lion. Oh, OK, so, OK, so this is
33:32
rooted in like a 32nd carry. So how long can you hold on for
33:35
30 seconds? A lot of stuff you do is going
33:38
to be at least that period of time and the the bags of salts,
33:41
you know, water, softness, salt, groceries, like it's a
33:43
reasonable amount of time to do this.
33:45
So they're pretty heavy for men. I'd say level 1 is around
33:50
anything less than 100 lbs, but you level 1, OK, women under 60
33:54
lbs, level 2 for men, 100 to 150 lbs.
33:57
And this is this is total. So that needs to be holding 50
34:00
to 75 lbs in each hand for 30 seconds.
34:02
Women 30 to 50 lbs in each hand for level 2.
34:06
And then for men, anything over that 150 mark optimally, your
34:11
body weight optimally for, you know, at least 30 seconds.
34:15
That'd be, you know, 150 plus for men and then over 100 for
34:20
women. Peter Tia has standards for
34:23
this, right? Mr. Outlive.
34:25
He's one of the leading experts in longevity.
34:27
His standard is to carry your total body weight right between
34:32
your two hands. I think it's for, I think it's
34:35
for at least 60 seconds. It might even be longer.
34:38
He's pretty brutal. That's tough.
34:40
That actually is very hard. Yeah.
34:42
Walking or just standing there? I like the idea of just moving
34:45
somewhere because that's what you're going to be doing in real
34:47
life. I don't like doing it for
34:49
distance because I've seen what happens.
34:51
People just start scooting and it's out of control.
34:54
Just run with those things and then the kettle bells just fly
34:56
out of their hands and like what's going on here.
34:58
So I like doing like a March just to add some elements.
35:02
Just. Ambulate.
35:04
It'll be all right. No, but that, that's a hard one
35:07
because like most of these metrics, like, you know, and,
35:09
and like, not trying to sound arrogant with this, I should be
35:11
able to pass these. I'm a freaking personal trainer.
35:13
But like most of these metrics, I can pass relatively easily.
35:15
But the body weight for 60 seconds on the carrier hold, I
35:19
mean, doable, but man, like if I'm doing it with £100
35:22
dumbbells, those things start slipping, you know, And that's
35:24
technically slightly less than my body weight.
35:27
Jesus. Yeah, That's Peter Teo.
35:29
You're tough, man. He's.
35:30
Pretty bright I want to see. Him.
35:31
Do it. Bring him in here.
35:32
Where's this guy live? I know it's funny.
35:33
Get him in. Here, do this.
35:34
Can you do it? No.
35:35
Yeah. I don't buy that, Peter.
35:37
Come on, that's here. That's why I put 75% body weight
35:40
for 30 seconds 'cause that's like, what else are you going to
35:43
carry? It's like real world functional
35:45
test. More is always good.
35:48
You know, the other day we were doing like we did the I like do
35:52
cash out once in a while. It's just like a 2 minute or
35:54
three minute like wall sit, plank hold or a dead hang like
35:58
something just to work on those things just as a a test.
36:02
And I could do the two-minute hang, you know, as far as the
36:04
dead hang test, that's his metric for that too.
36:07
Peter T is is 2 minutes from A. Bar it's not easy.
36:10
And they were. Screaming.
36:11
And I was just watching everyone do their stuff and I was
36:13
pretending like it wasn't. It's burning.
36:16
Wait, my forearms, You did. This in the group here, yeah.
36:19
Okay, yeah, we're all. Doing and you participated, I
36:21
said. I was gonna.
36:22
Can I do this? Yeah.
36:23
Yeah, I've done it before. I might.
36:24
Have to try that. I don't know if I'm actually try
36:26
that. Maybe I'll try it. 2 minutes
36:28
sounds like a lot man. It's a.
36:29
Long time. The first minute you're like,
36:31
okay, easy. And then it starts starts.
36:34
Out. So that's a good one, but dead
36:37
hang is tough. You have the right, have the
36:39
right shoulder mobility. It's it's, it also depends on
36:41
what you're holding. You can't do a switch grip can
36:44
you can't do one or the other. It's like at the carnival, they
36:46
have a spinning bar and they say no switch grip because no one
36:49
can do it that long because it's constantly rolling on you.
36:52
So anyway, yeah, dead hang is another one, but I think the
36:57
farmer care is more applicable. Yeah, wow.
37:01
Let me see what. Else I have anything else and
37:03
he. Is tough, man.
37:05
He's trying to whip these folks into shape.
37:06
He might. Be overcompensating and having
37:08
people kind of shoot for the moon so they land amongst the
37:11
stars. Yeah, it's like when we tell
37:12
them to eat 1400 calories, like we know you ain't going to do
37:15
that. Just land at 1700.
37:17
That's a good place anyway. Yeah, Yeah.
37:20
OK, farmer's carry like. Turn, turn, turn.
37:25
So fill the awkward silence. Conditioning, OH.
37:29
Cardio. Oh boy.
37:31
I think it's just within the same vein that we should mention
37:34
something about it. 5 minute mile.
37:36
Oh my God. Can you do that?
37:39
Life depended on it. I know you can be.
37:41
You could probably do 6 minutes. That's what I'm saying.
37:42
My life depend on it. Yeah, I bet it could you Could
37:44
you? Could do 5.
37:46
I mean, seriously, No, no, no, like this is real talk, OK,
37:49
Because like when I was when I was in college and right right
37:54
after college and I was significantly lighter than I am
37:58
now, like this is me -25 to 30 lbs of muscle, like 175 LB me,
38:02
right? I was running a lot that summer
38:04
and I ran a mile in 5 minutes and 42 seconds.
38:07
OK, it's 542. It was freaking flying, man.
38:10
That's really fast. Like 5 minutes is no joke.
38:12
You could be running from a lion and I don't know if you're
38:14
getting 5 minutes. 5 minutes is. I know you're pretty fast, but 5
38:17
minutes is flying. Well, no, I'm, I'm quick and
38:20
short sprints. Yeah, I, I ran the 400 for track
38:24
and that was pretty good. I got around.
38:27
I was it was over a minute for that 400, which isn't horrible.
38:31
You ain't beating 5 minutes bro. Well, you ain't beating 5
38:34
minutes right now. If my life depended on them, I
38:37
think that adrenaline would kick in and just freaking send out
38:40
all those those powerful endorphins and I would that
38:44
would potentially die afterwards.
38:45
But Phil. Thinks his endorphins are going
38:47
to give him a 5 minute while anyway that's all you need.
38:49
Every guy is just endorphins. OK, get that £200 squat, just
38:53
some endorphins. All you need that £150 bench
38:56
press. It's just endorphins,
38:57
endorphins, endorphins, guys, if you feel.
38:59
Like you're going to die. You'll be able to do a lot more
39:01
than you think. Oh.
39:02
God, All right, I'll, I'll give him that.
39:04
I'll give him that. Phil could maybe run a 5 minute
39:06
and 32nd mile if he was being chased by a lion. 5 minutes,
39:10
I'll take a 530. No, 5 minutes.
39:12
You were elite. Elite track level No.
39:14
That's really good. I had a friend, Ryan Bailey, He
39:17
ran a full a 510 when in middle school.
39:20
He was tiny. He was like, really?
39:22
He was really good. No Jesus, I ain't doing that
39:26
Yeah, but you know the only metric I have for the like see
39:30
three mile, three mile cuz I did the Sprint triathlon with Elliot
39:33
Yeah and I would always catch him on the run and I averaged
39:37
for three miles 730 something and you think you're.
39:41
Gonna run a 5 minute after. Swimming and biking and all
39:45
that. And that was.
39:46
Unconditioned. I did not train for that at all.
39:49
We may run a mile for time when we go on the thing in Alexandria
39:53
in a week and 1/2. I'm going to time you and watch
39:56
you not beat 6 minutes. And I ain't saying I'm
39:58
necessarily going to beat 6 either, OK?
40:01
Like me and Blake will both gas out about 2 1/2 minutes in.
40:04
So like, I'm not saying I'm going to do it, but you ain't
40:06
even touching 50, no. You were not touching.
40:09
A 5 minute mile Phil. Like. 35 What are you 35 I'm.
40:13
Not touch it a 30. Five year old man who doesn't
40:15
run regularly for time and you think you're just going to go
40:19
whip out a 5 minute mile? You know, he's always come
40:21
naturally. I mean, we'll see.
40:23
I think I would. Is there a?
40:25
Track near where we are, I have derailed the entire
40:29
conversation. That's OK.
40:33
That's OK. All right.
40:35
So all you guys know that I think I'm going to running and
40:37
Sean. 5 minute mile. God, I challenge you to find
40:41
anybody within like Minnetonka. How many people live in
40:44
Minnetonka? Like 60,000 or something like
40:46
that? Yeah.
40:46
Yeah. The number of people that can
40:48
run a 5 minute mile that live in the city is probably like 2.
40:50
I'm one. They're on high school track
40:52
team. I'm one of them.
40:53
You are not doing. It they're probably 17 year old
40:55
high school boy. He's been doing it for the last
40:57
three years. Yeah, yeah, yeah.
40:59
I know. I can dream.
41:01
Don't. Don't squash my dreams.
41:03
OK? As far as direct metrics, those
41:06
are those are the big ones. The other only other metric I
41:10
wanna talk about is something related to that, which is like
41:14
how much lean muscle you have, which really comes down to like
41:17
body fat percentage. Keep going, couple.
41:19
Minutes. And then we'll probably wrap it
41:21
up cuz this one's important. Yeah, body fat percentage.
41:25
There's, there's ranges here. So if you're doing an in body,
41:27
you know that there's, there's, there, you know, range for 10 to
41:30
20 for men. And I think it's 18 to 20 for
41:33
women by their standards. So if you're in that range, like
41:36
you're doing pretty well. But ours, if you're going to go
41:38
from like a zero to three and again, 0, this is, this is not
41:42
you get points. This is just your calculated
41:44
risk, so to speak. So 0 for men says anything over
41:49
around probably 27 to 30% body fat is pretty high risk for
41:54
women, probably over 35 to 40, level 1 men that would be 20 to
42:00
28, seven percent body fat women 20 to 35 or so.
42:04
Wait, say those again. I'm sorry, I zoned out for a
42:06
SEC. So there's what was 28 to 35.
42:08
So yeah, I know it's. Hard because I'm going Men,
42:11
women one. Men, women two.
42:12
Yeah. So, oh, that's, that's not, I
42:15
don't like that for women. They're mean to women on that.
42:17
Like it says that a woman with 35% or more is a 0.
42:21
No, I would say like because I, I, I put depending on the age
42:24
range, but I put like up to 32% as the healthy range for women,
42:28
you know. Yeah, like I would say like,
42:32
yeah, well, it's. Well, it's hard because like
42:35
there's, there's like healthy, we can be healthy different
42:37
weights. So another time we are going to
42:41
dive into visceral fat because that's actually from a metabolic
42:45
health standpoint, that's the one that matters the most.
42:49
But from an overall standpoint, I think you know, anything where
42:53
you have a body fat percentage, if you're, if you're 40% or
42:56
more, it's almost always considered obese.
42:59
And that's right, that's high risk.
43:02
So on a scale of like what's healthy, this is always really
43:05
tough. Optimally, if you're in that 10
43:07
to 20 for men and 18 to 20 for women, you're in a good range,
43:11
you're in a good range, but basically down to, and you don't
43:16
want to be too low either. So like our Level 3 put is 10 to
43:19
50 for men. That's like very lean, you know,
43:22
that's probably the lowest before the health detriments of
43:26
being too lean start to happen speaking.
43:28
From experience, go on. I know what you mean there.
43:31
Yeah. And.
43:32
Then for women, you know, 18 to 23% is like, that's pretty
43:36
elite. That's again, as lean as you
43:37
probably want to be without cutting major corners and
43:40
suffering in more ways than one. Also women, if you're too low
43:44
you can have hormonal issues. It's Texas.
43:47
Yeah, Yeah. It's not good.
43:49
You see those people on stage on the magazines, that is.
43:51
Yeah, that is very. There.
43:53
No, they are almost dead. Yes, yes, yeah.
43:56
They don't wanna be that. No, but but that's that's like
43:59
the standard like look, they're so healthy.
44:01
Yeah, that's how you. Get Instagram famous, but like,
44:04
it's not healthy at all. No, Yep.
44:06
Yeah, so. So anyway, somewhere in that
44:08
range, and you know, big picture here is, but we're making
44:12
progress towards that range. Once we get there, we can still
44:14
improve body composition by just getting stronger, right?
44:18
So if you gain some muscle, lose somebody fat, you know recomp,
44:22
right? As you want to say, that's best
44:24
case scenario, but you can still work on one or the other.
44:27
And sometimes you have to, when you get to a low enough body
44:29
percentage, it gets hard to do both the longer you do this.
44:34
But anyway, those are kind of the ranges that you can use as
44:36
reference. Obviously, this is all
44:38
personalized, so you want to make sure you're not, you know,
44:41
you're looking through these numbers with your own lens.
44:45
You don't want to, you know, necessarily compare it to other
44:48
than where you are right now and where you want to be to unlock
44:50
what you want fitness and help to do for you, what you want the
44:53
next 10 to 20 years to look like as well.
44:58
Give it one SEC. We'll wrap this up.
44:59
Yeah. Absolutely.
45:04
Yeah, yeah. Yep.
45:07
All right. You wrap it up.
45:08
I'm going to say peace to everybody.
45:10
And then you conclude that however you want that sounds.
45:12
Good. I like it.
45:13
Love. Y'all peace.
45:16
Oh, excellent. Well, here you go.
45:17
Closing notes, you guys essentially, you know, here are
45:20
the big takeaways. I want you guys to take with
45:23
take with you from this. You know, one losing weight
45:27
isn't enough. We need to gain muscle.
45:29
If you want to improve your health, if you want to change
45:31
your body composition, losing weight is off in the first
45:34
place. It starts when we talk about
45:37
goals, but we need to gain muscle for that to happen as
45:40
effectively and as quickly as possible.
45:43
Number 2 is feeling better isn't going to happen if you're weak
45:46
and fragile. There's tons of research saying
45:50
that when you have more lean muscle, especially in areas like
45:52
your hamstrings, your low back, a lot of the problem areas
45:56
actually leads to way better outcomes long term.
46:00
And thirdly, long term health is a muscle and strength game.
46:04
It's not just a cardio or diet play.
46:07
You want to fill that strength training buckets almost first.
46:11
If you're akin to investing, it's kind of like put money in
46:14
that Roth IRA at first. It's one of the best returns.
46:17
So we want to fill that bucket 1st and then go to your, you
46:20
know, mutual funds and other things.
46:23
Sean's not here, so I got to do a bunch of extra tangents, but
46:26
make sure you fill that bucket first.
46:27
Those two to three stink workouts supplement those with
46:30
the zone 2 cardio, the walks, the activity beyond that, and
46:34
then even the the cardio, the more higher intensity pieces as
46:37
well as far as endurance. But you want to have that
46:42
fitness dinner plate, if you will, rooted in strength
46:45
training. It has the highest return on the
46:48
investment of your time. And if you're a busy parent, if
46:51
you're an adult 4050 sixty plus, that is the most valuable and
46:56
precious asset we have. Thank you guys for listening.
47:00
If you guys have any question on this, shoot me a message.
47:03
If you want this list, I can certainly send it to you.
47:07
But sometime very soon, in the next probably three to six
47:10
months, I am going to be rolling out something I've been working
47:14
on for a very long time that puts these metrics to work for
47:17
you. So you can see where you're at
47:19
and see the journey of where you've gone and where you're
47:22
going and put it into something we're calling the the soda
47:26
strength score that highlights these metrics along with blood
47:30
work metrics that you'll do with your doctor and a few other
47:34
subjective ones just to give you a really strong picture of your
47:37
health and how this stuff is all tied into each other.
47:41
And I'm very, very excited for it.
47:42
So stay tuned for that. Thank you guys for listening and
47:46
we will see you on the next one.