At Steel Gym, we believe in transforming lives through science and data. The Steel Benchmark is a comprehensive assessment of your fitness progress using three key metrics: DEXA Scan, Relative Strength, and VO2 Max. These time-tested methods provide a complete picture of your health and fitness.
What's in the Steel Benchmark
Measures?
DEXA Scan
Discover your body’s composition in detail.
Relative Strength Assessment
Uncover your true functional power.
VO₂ Max Estimation
Elevate your cardiovascular fitness to new heights.
1.
DEXA Scan: Body Composition Analysis
The DEXA Scan is the gold standard for measuring body fat percentage, muscle mass, and bone mineral density.
- Scoring:
- Body Fat Percentage:
- Men: 20% or lower = 100 points.
- Women: 30% or lower = 100 points.
- For each 1% below these targets, add 10 points (e.g., 19% = 110 points). For each 1% above, subtract 10 points.
- Bone Density:
- A T-score of 0 to +1 = 100 points.
- Add 10 points for every +0.1 above 1, and subtract 10 points for every -0.1 below 0.
- Muscle Mass:
- Men: 35-50% = 100 points.
- Women: 25-40% = 100 points.
- Add 5 points for every 1% above these ranges and subtract 5 points for every 1% below.
- Science:
The National Osteoporosis Foundation and American Council on Exercise provide evidence for optimal body composition and bone density, linking them to improved longevity and reduced health risks.
- Source:
1.
DEXA Scan: Body Composition Analysis
The DEXA Scan is the gold standard for measuring body fat percentage, muscle mass, and bone mineral density.
- Scoring:
- Body Fat Percentage:
- Men: 20% or lower = 100 points.
- Women: 30% or lower = 100 points.
- For each 1% below these targets, add 10 points (e.g., 19% = 110 points). For each 1% above, subtract 10 points.
- Bone Density:
- A T-score of 0 to +1 = 100 points.
- Add 10 points for every +0.1 above 1, and subtract 10 points for every -0.1 below 0.
- Muscle Mass:
- Men: 35-50% = 100 points.
- Women: 25-40% = 100 points.
- Add 5 points for every 1% above these ranges and subtract 5 points for every 1% below.
- Science:
The National Osteoporosis Foundation and American Council on Exercise provide evidence for optimal body composition and bone density, linking them to improved longevity and reduced health risks.
- Source:
Join clients who have transformed their bodies
with precise data guiding their way.
2.
Relative Strength: Measure Your Strength for Longevity
We will be testing our clients' relative strength through three key movements: one pull movement, one push movement, and one leg movement. Please follow the instructions carefully for each lift, as they must be performed with strict form to be considered valid.
- You will have a personal trainer to guide you, and a second trainer will verify each rep to ensure the lift is valid.
1. Pull Movement: Lat Pulldown on Cable Machine
-
Setup: Sit upright on the cable machine
with your spine at a 90-degree angle.
- Execution:
- Grip the bar with an overhand grip (grip width is your choice).
- Pull the bar down until it touches your collarbone or upper chest.
- Fully extend your arms back up to lock out your elbows after each rep.
-
A back pad will be positioned behind you to prevent leaning
back or swinging.
- Reps: You must perform 10 reps with the maximum weight you can handle.
- Attempts: Multiple attempts are allowed, and your best result will be recorded.
- Optional: Lifting straps may be used if preferred.
2. Push Movement: Smith Machine Flat Bench Press
- Setup: A flat bench will be placed under the Smith machine. Lie flat on the bench with your feet positioned on the ground for optimal strength.
- Execution:
- Grip the bar with an overhand grip (grip width is your choice).
- Lower the bar until it touches the middle of your chest.
- Press the bar back up until your elbows are fully locked out at the top.
- Reps: 10 valid reps will be recorded.
-
Starting Position: Begin each rep with your elbows
locked out at the top.
- Optional: Gloves may be used, and foot positioning is up to you, but placing them on the ground is recommended for better strength.
- Your personal trainer will guide you, and a verifier will ensure all reps meet the required standards.
- Make sure to follow these instructions carefully to ensure valid reps are counted for your relative strength assessment.
- Additional Notes:
- Grip: Overhand grip is required for all lifts.
- Attempts: Multiple attempts are allowed for each movement, and your best score will be recorded.
- Optional Gear: Lifting straps, gloves, belts, shoes, and shoulder pads are all optional, depending on your preference.
3. Leg Movement: Smith Machine Squat
- Setup: The bar will be placed on your upper back, with your heels directly below the bar. Markings will be provided to ensure proper heel placement.
- Execution:
- Lower yourself until your thighs are parallel or below your knees.
- A dumbbell will be positioned as a depth marker, and you must touch the dumbbell at the bottom of each squat.
- Stand back up and fully lock out your knees at the top of each rep.
- Reps: Perform 10 valid reps with the maximum weight you can handle.
- Optional: Shoulder pads, knee sleeves, shoes, and belts are optional. However, knee wrapping is not allowed.
- The test begins when you are standing fully upright, and your best attempt will be recorded.
- Scoring:
- 1.5 relative strength = 100 points.
- For each 0.1 above 1.5, add 5 points(e.g., 1.6 = 105 points).
- For each 0.1 below 1.5, subtract 5 points(e.g., 1.4 = 95 points).
- Science:
Studies in the British Medical Journal confirm that greater muscle strength significantly reduces mortality risk across the board.
- Source:
2.
Relative Strength: Measure Your Strength for Longevity
We will be testing our clients' relative strength through three key movements: one pull movement, one push movement, and one leg movement. Please follow the instructions carefully for each lift, as they must be performed with strict form to be considered valid.
1. Pull Movement: Lat Pulldown on Cable Machine
-
Setup: Sit upright on the cable machine
with your spine at a 90-degree angle.
- Execution:
- Grip the bar with an overhand grip (grip width is your choice).
- Pull the bar down until it touches your collarbone or upper chest.
- Fully extend your arms back up to lock out your elbows after each rep.
-
A back pad will be positioned behind you to prevent leaning
back or swinging.
- Reps: You must perform 10 reps with the maximum weight you can handle.
- Attempts: Multiple attempts are allowed, and your best result will be recorded.
- Optional: Lifting straps may be used if preferred.
- You will have a personal trainer to guide you, and a second trainer will verify each rep to ensure the lift is valid.
2. Push Movement: Smith Machine Flat Bench Press
- Setup: A flat bench will be placed under the Smith machine. Lie flat on the bench with your feet positioned on the ground for optimal strength.
- Execution:
- Grip the bar with an overhand grip (grip width is your choice).
- Lower the bar until it touches the middle of your chest.
- Press the bar back up until your elbows are fully locked out at the top.
- Reps: 10 valid reps will be recorded.
-
Starting Position: Begin each rep with your elbows
locked out at the top.
- Optional: Gloves may be used, and foot positioning is up to you, but placing them on the ground is recommended for better strength.
- Your personal trainer will guide you, and a verifier will ensure all reps meet the required standards.
3. Leg Movement: Smith Machine Squat
- Setup: The bar will be placed on your upper back, with your heels directly below the bar. Markings will be provided to ensure proper heel placement.
- Execution:
- Lower yourself until your thighs are parallel or below your knees.
- A dumbbell will be positioned as a depth marker, and you must touch the dumbbell at the bottom of each squat.
- Stand back up and fully lock out your knees at the top of each rep.
- Reps: Perform 10 valid reps with the maximum weight you can handle.
- Optional: Shoulder pads, knee sleeves, shoes, and belts are optional. However, knee wrapping is not allowed.
- The test begins when you are standing fully upright, and your best attempt will be recorded.
- Additional Notes:
- Grip: Overhand grip is required for all lifts.
- Attempts: Multiple attempts are allowed for each movement, and your best score will be recorded.
- Optional Gear: Lifting straps, gloves, belts, shoes, and shoulder pads are all optional, depending on your preference.
- Make sure to follow these instructions carefully to ensure valid reps are counted for your relative strength assessment.
- Scoring:
- 1.5 relative strength = 100 points.
- For each 0.1 above 1.5, add 5 points(e.g., 1.6 = 105 points).
- For each 0.1 below 1.5, subtract 5 points(e.g., 1.4 = 95 points).
- Science:
Studies in the British Medical Journal confirm that greater muscle strength significantly reduces mortality risk across the board.
- Source:
3.
VO2 Max: The Key to Cardiovascular Fitness
VO2 Max measures how well your body uses oxygen during exercise. It is one of the strongest indicators of cardiovascular health and lifespan. Studies show that higher VO2 Max levels correlate with lower risk of cardiovascular disease and all-cause mortality
- Take the first step toward unstoppable stamina.
- Scoring:
- Top 10% for your age = 120 points.
- Top 25% = 100 points.
- 25-50% = 80 points.
- 50-75%= 60 points.
- 75-90% = 40 points.
- Bottom 10% = 20 points.
- Science:
The European Heart Journal found that VO2 Max is a critical predictor of cardiovascular health and long-term survival.
- Source:
3.
VO2 Max: The Key to Cardiovascular Fitness
VO2 Max measures how well your body uses oxygen during exercise. It is one of the strongest indicators of cardiovascular health and lifespan. Studies show that higher VO2 Max levels correlate with lower risk of cardiovascular disease and all-cause mortality
- Scoring:
- Top 10% for your age = 120 points.
- Top 25% = 100 points.
- 25-50% = 80 points.
- 50-75%= 60 points.
- 75-90% = 40 points.
- Bottom 10% = 20 points.
- Science:
The European Heart Journal found that VO2 Max is a critical predictor of cardiovascular health and long-term survival.
- Source:
- Take the first step toward unstoppable stamina.
The Steel Score: Your Fitness Benchmark
Each assessment contributes to your total Steel Score. The combined score from DEXA, Relative Strength, and VO2 Max provides a clear, comprehensive picture of your fitness. The maximum score is 300+, with room for overachievement if you excel in all categories.
- What to Aim For:
- Body Fat: 20% or lower for men, 30% or lower for women.
- Relative Strength: Aim for a ratio of 1.5 or higher.
- VO2 Max: Target the top 25% for your age.
What Our Clients Say
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