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Measuring Strength with ARX

When a client starts a strength training series with us, we measure their initial strength and compare with a followup. To be effective, this means we have to have the same exact conditions for both tests — which the ARX lets us do. We test clients over three standard exercises in static mode for 20 seconds. 20 seconds, same position, static (no movement).

During any workout, the technology in the ARX automatically captures metrics that would otherwise require a science lab: peak/max power, total output, and a total output versus time under load. This is ideal for our strength tests, and it eliminates the guesswork when determining the effectiveness of our programs.

The screenshot above is the summary screen for a particular client who started with us in November 2019 and was retested early January 2020. She has a history of athletics and being active, but simply hadn’t put serious effort into it for a few years. Encouraged by the 15 minutes a week promise and the quantification we offer, she signed on to test us out.

Her initial protocol is concentric-only 3-4 exercise session with a single set per exercise, with a 2 minute break between sets. This equates to about a 20 minute strength session with only about 10 minutes actually working out. Folks who are interested in increasing their power but not necessarily their weight (climbers, sprinters) will often use concentric training as a method to learn how to get more power out of their body without breaking down and rebuilding the muscle. This client said she tended to build bulk easily, so we took advantage of ARX’s flexible programming and went with concentrics.

The results: over a two month time period, her upper body strength is up 20%, and her lower body 40%.

The detailed charts that ARX produces allowed us to compare the workouts individually. Here’s those same 20 second tests, broken out by test/exercise. The gray line is the initial test, and the red is the followup.

Leg Press Test. We encourage clients to slowly increase power to the muscles to avoid joint stain. The more gradual red line indicates not only more strength, but also more awareness of how the muscle is being used.
Chest Press Test.
Row Test.

Each exercise creates this data and these charts — not just are tests. And our clients have full access to these dashboards and their own data via the ARX cloud.

Our status tests are terrific tools that give us true visibility into strength progress (or lack thereof) and allow us to tune workouts appropriately.

If this style of health appeals to you, schedule a free 1 on 1 appointment to try out some of our tech.

– Rob

 

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