Physio · 7 minute read

Most of us have no idea whether one side of our body has been doing more of the work for years. A strength test, sometimes called a strength assessment, shows you, along with how you compare with people your age, so you know where you’re starting from.

If someone asked whether you’re getting stronger, you’d probably say “I think so?” You turn up, you do the work, and you hope it’s adding up to something. That’s fine for a while. But if you’ve just been told you have osteopenia (the step before osteoporosis), you’re coming back from an injury, or perimenopause has you wondering what’s changing in your body, a guess isn’t much to go on.

What happens in the appointment

It’s 40 minutes with one of our physios. You’ll start with a chat about your goals and history, then do the testing, then go through your report together.

The testing is everyday movements like squats, a deadlift-style pull, calf raises and jumps, done on VALD force plates and a VALD-equipped rack. The plates measure how much force you make, how quickly you make it, and how steady you are, including standing on one leg. Then a VALD ForceFrame tests individual muscles such as your quads, hamstrings, glutes, calves, hip muscles and shoulders. Which tests you do depends on what you’ve come in for. You don’t need any gym experience, and your physio guides you through every one.

Is one side doing more of the work?

Most of us favour one side without realising. Maybe it was an old ankle sprain, or years of carrying a baby on the same hip. Your body is good at working around things, and over time one side can end up taking more than its share.

Because each side is measured separately, you’ll see that difference as a number instead of a vague feeling. If one leg or hip is noticeably weaker, your physio builds that into your program, and when you retest you can watch the gap close. It’s especially handy after an injury or surgery, when you want to know the weaker side has caught up before you push harder.

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How you compare with people like you

A number on its own doesn’t mean much. VALD compares your results with averages for people your age and gender, so you can see whether a result is about where you’d expect or something to work on. There’s no pass or fail. It’s a starting point, and from then on the comparison that matters most is you against you.

Why power and balance matter

Strength is how much force you can make. Power is how quickly you can make it, and it’s what you need to catch yourself when you trip on an uneven footpath or to get up off the floor after playing with the kids. Power drops earlier and faster with age than strength does, so the force plates measure speed as well as force.

Balance matters just as much. In a review of 108 trials in people over 60, exercise reduced the rate of falls by 23%, and exercise built around balance and leg strength has been found to prevent falls. Want a quick check at home? Using a sturdy chair against a wall, time how long it takes you to stand up from it five times without using your hands. If you’re over 60, taking more than 15 seconds suggests your leg strength is worth working on.

It doesn’t measure bone density

People mix this one up a lot. A strength test looks at your muscles and your balance. Bone density is measured with a DXA scan of your hip and spine, which takes about 10 to 15 minutes and is something your GP arranges after looking at your risk factors.

It’s well worth asking about. Healthy Bones Australia says 66% of Australians aged 50 and over have osteoporosis or osteopenia, and their free Know Your Bones check online takes 5 to 10 minutes and gives you a report to take to your doctor. The two tests work well together: the scan tells you about your bones, and the strength test tells you about the muscles and balance that load those bones and keep you on your feet.

Turning your numbers into a plan

Muscle and bone both get stronger when you give them a bit more work over time. Exercise and Sports Science Australia recommends progressive strength and impact training for bone health, matched to your bones, any other health conditions and your risk of falls. We go into the research in building bone for life.

Knowing your starting point means your physio can set loads that suit you, and a retest shows you whether it’s working. That can make heavier training feel a lot less daunting, especially if you have osteopenia or osteoporosis, you’re getting over an injury, or you’re in perimenopause and feeling the change. There’s more on that in perimenopause and strength training.

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Who it’s for and what comes next

1. 1Book in, no referral neededIt suits physio patients, members and anyone who’s curious. You don’t need to be fit or sporty.
2. 2Wear something you can move inComfortable clothes you can squat and step in are all you need. Bring your DXA results if you’ve had a scan.
3. 3Tell your physio what matters to youYour goals and history decide which tests you do.
4. 4Leave with a planYour report comes with next steps. That might be a physio program, clinical Pilates, classes like Midlife Strength or Strength, or a date to come back and retest.
5. 5Retest and compareYour physio will suggest when to come back, depending on what you’re working on.

The takeaway

A strength test turns “I think I’m getting stronger” into real numbers. You’ll find out whether one side is doing more of the work, how you compare with people your age, and what to focus on next. Pair it with a bone density scan through your GP and you’ll have the full picture.