Disclaimer – These are the recommended current guidelines for a healthy body. We cannot advise nor recommend medical advice. If you are concerned, please contact your GP.

Factor/Causes Optimal Ranges Additional Notes
Blood Pressure Ideally, we should all have a blood pressure below 120 over 80 (120/80). Purchase a blood pressure reader from chemist. (Average £30)
Cholesterol Less than 5.0 mmol/L Bloods need to be taken
BMI Underweight: BMI is less than 18.5

Normal weight: BMI is 18.5 to 24.9

Overweight: BMI is 25 to 29.9

Obese: BMI is 30 or more


Body types vary, weight training experience can sometime effect BMI ranges.
Hydration Aim for a minimum of 2 litres water a day. Urine should be clear to hay colour
Activity Heart Rate In sessions aiming for heart rate of 120-140 beats a minute Purchase heart rate monitor to wear on wrist.
Resting Heart Rate 50 – 80 beats per minutes Must be taken first thing in the morning of after a time being sat down
Sleep 6-8 hours per night minimum Aim to get to sleep within the first 30minutes of getting in bed
Steps Aim for 10 thousand steps a day Park further away, take stairs, walking meetings, walk on lunch break
Blood Sugar Fasting 4mmol/L – 5.4mmol/L

Post Meal (90 min window) Under 7.8mmol/L

Need to purchase blood sugar reader.
Strength Marker Squat your body weight for 4-6 reps

Chest Press 1/3 body weight 4-6 reps

Wide Row body weight for 4-6 reps


Use strength log regularly