Steps to the Stage: How to perform the Fitness and Strength Experiment
- Eric Pifer
- Jan 17
- 2 min read
Updated: Feb 11
Begin by repeating your measurements of body composition including muscle mass, body fat percentage, weight and waist circumference. If it has been more than 3 months since you started the lifestyle experiment you can also repeat other elements of the initial assessment that were abnormal.
Determine that it is safe to exercise.
Perform the fitness assessment by estimating or directly measuring your V02 max..
Perform the strength assessment by measuring grip strength, chair stand and 1-rep maximum for select exercises.
Write your hypothesis statement for the experiment. You should be trying to target 15% improvements in fitness level and strength/mass. The most important secondary outcome is body fat percentage and waist circumference but this experiment can affect many outcomes related to insulin resistance too.
If you are starting off below the endurance level, get your cardiovascular program up to endurance level or above and maintain it there for at least 2 months.
If you are starting off at the endurance level, then get your program up to the performance level and maintain it there for at least 2 months.
If you are starting off at the performance level then consider direct measurements of V02 max and try to target an increase of 10-15% in your V02 max after a 2 month change to your workouts.
If you are starting with low muscle mass or low strength then ensure adequate protein intake and begin the resistance training program.
Continue the resistance training program for at least 2 months (can be simultaneous with efforts to increase fitness). Then, remeasure strength and muscle mass.
Repeat your measurements of fitness, strength and muscle mass at the end of the 2 month period. These are your primary outcomes for the experiment.
Then, repeat the body composition measurements and any elements of the metabolic and inflammatory profile that you have included in your hypothesis statement for this experiment. These are your secondary outcomes.
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