Free weekly tracker
Four numbers, every Sunday.
A strength test, your average protein, your arm tape and your weight. Two minutes on a Sunday morning, kept on this device, charted so you can see the line rather than guess at it. The scales cannot tell you what you are losing. These four together can.
One email a week, that is all
Want a nudge each Sunday?
Forgetting is the only thing that breaks a streak. We will send one short reminder every Sunday and nothing else. Your numbers stay on this device; the email just brings you back here.
Done. The first one arrives this Sunday, and one click stops it any time.
How to read a fall
One low Sunday is a bad week, not a trend. Any strength test can be five per cent out on the day: bad sleep, a hard week, a dose day, a rushed test. What counts is three Sundays running in the same direction.
Three Sundays down, while the scales are also going down, is the pattern to act on. That is lean tissue leaving with the fat, and the two levers are always the same and always in this order. Get protein to at least 1.2 g per kg of your goal weight (0.55 g per lb). Get two strength sessions into the week. Change one, hold everything else still, and retest for three Sundays before you change anything else.
When it belongs with your prescriber, not a coach. Dizziness, fainting or feeling your heart race when you stand up. Vomiting, or days where you cannot keep food down at all. Strength falling away fast rather than drifting. New weakness on one side, or a fall. None of those are a training problem and none of them are answered on this page. Ring your prescribing doctor. We do not give medication or dose guidance, ever.
Your Sundays
Nothing is trapped here
Your weeks live in this browser on this device. Take a copy whenever you like, and bring it back on a new phone.
No Sundays logged yet. Add this Sunday above and the chart appears straight away. From the third Sunday the line starts telling you something you cannot get from the scales.
Moving from another phone? .
How to run each test
30-second sit-to-stand
A dining chair against a wall, arms folded across your chest. Stand all the way up and sit all the way down as many times as you can in thirty seconds. Count a stand only when your knees lock out. This is the one we give most people over 45 because it needs nothing, it is hard to cheat, and it tracks leg strength, which is the first thing to go. Under 10 is low for most adults over 60, 12 to 14 is fair, over 16 is strong.
Press-ups in one set
Full or on your knees, whichever you pick, and then never change it. Chest to a fist's height from the floor, elbows locking out at the top. Stop when the form goes, not when it hurts. The absolute number matters far less than whether it is holding.
Wall sit or farmer carry hold
Back flat against a wall, thighs parallel to the floor, time how long you last. Or pick up something heavy in each hand and time the hold. Both suit people whose joints do not like reps, and both are measured in seconds, so small changes show up.
Heaviest goblet squat for eight
If you already train, use load rather than reps. One dumbbell or kettlebell held at the chest, eight clean reps, record the weight in kilograms or pounds. Rising load while your body weight falls is the clearest evidence there is that you are keeping the muscle.
Four rules that make the numbers mean something
- Same day, same time, same way. Sunday morning before breakfast is what we suggest, because it is the hardest day of the week to make an excuse about.
- Never on the day after your dose. If you feel flat and have barely eaten, the test measures your week, not your strength.
- Read three Sundays, not one. A single test can be five per cent out. A line falling three Sundays running is signal.
- Write the note. Bad sleep, a hard week, a dose day. Six weeks later, the note is the reason the chart makes sense.
Why the arm tape and not just the scales
The scales give you one number for fat, muscle, water and what you ate last night, all added together. On a GLP-1 that number falls whatever you do, so it flatters you while it hides the thing that matters. Your strength test says what your muscle can still do. Your arm tape says roughly how much of it is there. Your protein average says whether you are feeding it. Weight is the fourth number, logged here because the trend is useful next to the other three, and kept off the headline on purpose.
Want the Sunday sheet for the fridge, and the reasoning behind it?
A one-page printable for the four numbers, plus five short emails on protein, training and reading a trend rather than a single week. No spam, unsubscribe any time.
On its way. Check your inbox in the next minute.
The Sunday Review
When you want the numbers read for you
This tracker holds the four numbers. The Sunday Review reads them. Log on Sunday, and a written review lands on Monday morning covering every week you have logged, with one change for the coming week and a fresh seven-day meal plan every month. A$9 / US$6 / £5 a month, or A$79 / US$49 / £39 a year.
The other free tools
- Muscle loss risk calculatorScore the factors behind a falling line and find the one to change first.
- Goal weight protein calculatorThe protein target that keeps the line flat or climbing.
- Injection day plannerWhere to put your sessions so you are not training on an empty tank.
- Meal protein builderBuild a plate and see the protein, the energy and the volume.
Reference ranges for the 30-second sit-to-stand are general population figures for adults and are a rough guide only. This page is a record-keeping tool, not a diagnostic test, and it cannot measure muscle mass. Your entries are saved in this browser on this device and are never sent to us or to anyone else. Clearing your browser data removes them, so take a backup if they matter to you. Nutrition and strength coaching, not medical advice. Anything to do with your medication belongs with your prescribing doctor.