BODY WEIGHT
Your body weight tells the story of what's happening beneath the surface. Track it with body fat and waist to see if you’re gaining muscle, losing fat, or just shifting fluid.

BODY FAT
Body fat shows the balance between working muscle and stored fat. Lower levels usually mean less visceral fat, lower inflammation, better insulin control, and lower disease risk.

WAIST TO HEIGHT RATIO
Where you store fat matters; this measure highlights risky visceral fat. Aim for a ratio below 0.5 to cut risk of diabetes, heart disease, and metabolic dysfunction.

BLOOD PRESSURE
Blood pressure is the load on your arteries each beat. Keep it to 120/80 mmHg to protect vessels and reduce the risk of heart attack and stroke.

RESTING HEART RATE
Your resting heart rate is your body’s idle speed; lower values (typically under 60–70 bpm) signal a more efficient cardiovascular system. As fitness improves, this number tends to drop, showing a stronger heart doing more with each beat.

1000M BIKE ERG
A 1000 m BikeErg time is an all‑out check of aerobic power and oxygen delivery. Faster times indicate rising VO2max and a bigger aerobic tank.

DAILY STEP COUNT
Steps are the foundation: aim for 7,000-10,000 most days. Consistent walking keeps metabolism ticking and speeds recovery between training sessions.

STANDING BROAD JUMP
Measures lower‑body explosive power and coordination. Bigger jumps signal stronger glutes, quads and calves, plus better neuromuscular control that carries over to everyday performance.

GRIP STRENGTH
A reliable indicator for overall strength and muscle function. Higher grip strength is linked to better independence with age and a lower risk of disability and all‑cause mortality.

MAX PUSH-UPS
Tests upper‑body muscular endurance in the chest, shoulders and triceps. Holding a solid plank under reps also measures core stability, so progress reflects both endurance and trunk control.