Liverpool Strength Co

Don’t ask yourself; “was that hard?” Or “Am I sweating?” Or “Am I sore?”

Instead, ask yourself; “have I gotten better!”

This is the most important principle in strength training……

When it comes to fat loss, people spend years asking the wrong question, and not enough time trying to understand what actually affects it.

Nutrition can be confusing at the best of times (especially when you have limited time to figure stuff out)

But it doesn’t have to be

Understand the principles first, the choose the approach that fits your life, not someone else’s……

Save this so you can come back to it whenever you’re tempted by the next diet fad

What noise does a barbell make when you drop it 🤣

Before anyone heads to the comments... yes, there are exceptions 😅

This isn’t a scientific formula, it’s just a quick rule of thumb to help compare foods while shopping.

For example:

✅ Chicken breast: about 30g protein, about 165 calories (30 plus a zero = 300, which is more than 165) = High in protein.

✅ 0% Greek yoghurt: about 10g protein, about 50 cals = High in protein.

❌ Peanut butter: about 26g protein, about 600 calories = Although contains protein, mostly source of fats.

❌ Oats: about 13g protein, about 370 calories = Nutritious, good for fibre, good for carbs (energy), but not a high protein food.

There are foods that sit somewhere in the middle, so don’t treat this as a hard rule that you ALWAYS stick to, it’s just a simple shortcut that works surprisingly well the majority of the time.

No single food makes or breaks your nutrition. Focus on your total protein intake across the day, not making every food perfect.

Getting it done in the sun (well on the rower…….) but you know what I mean……

Grip strength is one of the simplest tests we can do in the gym…

But it can tell us A LOT about health, performance and risks too 👀

Research has linked grip strength with; overall strength, physical function, frailty risk, cardiovascular health and lots of long term health outcomes

We test it with a hand dynamometer, but if you don’t have one, a really good alternative is Dead hangs for time ⏱️

Not perfect, but still a solid test of grip endurance, upper body strength, shoulder stability, and bodyweight control

Rough dead hang standards for adults:

Less than 30 seconds = work on
30 to 60 seconds = decent
60 to 90 seconds = strong
90+ seconds = very strong

We can also look at RELATIVE grip strength, which is score on hand dynamometer \ bodyweight

For men:
0.6 and below = work on
0.6–0.8 = average
0.8–1.0 = strong
1.0+ = very strong

For women:
0.4 and below = work on
0.4–0.6 = average
0.6–0.8 = strong
0.8+ = very strong

And if you want to improve your grip strength:
✅ Carries like farmers walks
✅ Deadlifts
✅ Pull ups
✅ Rows
✅ Hanging work
✅ Using straps/assistance less often 😅

Strong grip usually comes alongside a stronger, more resilient body overall, and simple tests can provide big information!

“You gonna put more weight on that bar?!” 🤣

It’s test week at Strength Co this week 💪🏻

We do testing weeks at the end of every program to see where we’re at, test ourselves and have the chance to slap a load of weight on the bar 😆 🏋️‍♀️