3 Essential Hardbody Strength Training Assessment Tips for Optimal Performance

Table of Contents:

  1. Introduction
  2. Anthropometric Measurements
  3. Passive vs. Active Range of Motion
  4. Cellular Hydration Levels
  5. Conclusion


In the realm of Hardbody strength training, the saying “if you’re not assessing, you’re guessing” holds true. However, many coaches and trainers fail to use assessment data to influence their training programs effectively. While this can be a challenge in team settings, one-on-one coaching offers no excuse. Here are three underutilized assessment protocols that can significantly impact your Hardbody strength training program.

Anthropometric Measurements

Anthropometric Measurements are crucial in understanding an athlete’s unique physical characteristics. On paper, two athletes who are 6’2″ may appear identical in height. However, from an anthropometric standpoint, differences can be astounding. For example, one athlete might have legs that comprise 57% of their total height, while another’s legs might comprise only 42%.

When both athletes are asked to perform the same lower body movement requiring maximal knee flexion, discrepancies will likely be evident. This could necessitate a focus on single-leg or split-stance movements rather than bilateral exercises. Additionally, considering mechanical advantages may require manipulating the volume allocated to specific categories of assistance exercises. Using apps to measure each lever can make this assessment quick and easy, highlighting unique individual characteristics.

Passive vs. Active Range of Motion

Passive Range of Motion (ROM) indicates assistance in reaching the end range, while Active Range of Motion involves no assistance. For example, lying on your back and having a coach assist in a hamstring stretch versus doing it yourself will likely result in different joint angles.

Evaluating both ROM types is essential, as a significant difference between them necessitates a specific approach for lasting changes. Having control over available ROM is critical for reducing injury risk. This part of the evaluation influences movement prep and how time is utilized between sets during training sessions.

Cellular Hydration Levels

Cellular Hydration Levels play a vital role in reducing injury risk and optimizing performance. Ideally, cells function optimally like robust grapes, enhancing overall bodily function. However, dehydrated cells resemble shriveled raisins, negatively impacting performance.

Monitoring hydration levels over time reflects nutrition habits, hydration status, and inflammation levels. Addressing cellular hydration before progressing further can prevent a long and challenging road ahead. Proper hydration is fundamental for Hardbody strength training success.


These three assessment protocols—anthropometric measurements, passive vs. active range of motion, and cellular hydration levels—are integral parts of a comprehensive evaluation process. They provide immediate feedback and help tailor the performance approach. Remember, “if you’re not assessing, you’re guessing,” and using these assessments effectively ensures time and effort are well spent in Hardbody strength training.