As I mentioned in my last post, I’ve added strength training into my weekly routine—but in a unique and energizing way: by teaching UPLIFT by Shine Dance Fitness. UPLIFT combines strength, cardio, and mobility into a fun, music-driven format designed especially for women. My goal? To stay strong, prevent injuries, and keep dancing—joyfully and confidently—for years to come.
But how will I know if it’s working?
Sure, I can share anecdotal signs—feeling more energized, recovering faster, lifting heavier—but I wanted something more concrete. I needed measurable data to determine whether this strength training is actually helping me reach my goals.
Last week, I had follow-up blood work. While those results aren’t my primary metrics, I’m curious to see whether any changes appear at my next appointment—and if those changes might be linked to my new training rhythm.
To set a true baseline, I purchased a 3-pack of SECA body scans through my local YMCA. These scans gave me a detailed breakdown of muscle, fat, water, and skeletal mass—not only overall but in specific regions like my core and limbs. It was eye-opening and gave me a solid starting point.
After the scan, I spoke with the trainer about how to assess whether this program is also improving my cardiovascular health and functional strength. She suggested tracking:
- VO₂ max
- Max heart rate
Thankfully, my Apple Watch already monitors both.
Still, neither of those show whether I’m becoming more stable or less prone to falls—something I care deeply about as I age and continue dancing. For that, I’m adding a balance test to the mix: the single leg stance test with eyes open and closed. It’s a simple but reliable way to assess joint stability and neuromuscular control over time.
Here’s what I’ll be tracking:
- Body composition (via SECA scan)
- VO₂ max and maximum heart rate (via Apple Watch)
- Balance control (single leg stance test with eyes open/closed)
This experiment runs through early October, and I’ll be sharing results and reflections along the way—what’s improving, what’s shifting, and how I’m feeling overall. If you’re curious whether fun, empowering strength training like UPLIFT can truly make a difference, stay tuned.
And if you’re working toward your own wellness goals, I’d love for you to follow along—this journey is better when it’s shared.
