The 3 Numbers Every SHAPE Client Should Know
If you want to future-proof your body, boost your energy, and feel strong for decades—not just months—you need to pay attention to these three numbers.
They are straightforward and are not just for your coach to know. At SHAPE, we use them with everyone who trains at our gym, from busy parents to high-achieving professionals. Because when you know your numbers, you know your path. The facts tell your future.
Trunk-to-Leg Ratio: Your Blueprint for Longevity
Where you carry your weight matters. Trunk-to-leg ratio tells us if you’re holding more weight through your torso or your legs. You want a balance—a healthy, athletic look comes from building strong legs (think glutes, quads, hamstrings) and keeping waistline fat under control.
What’s “good”?
A lower trunk-to-leg ratio is ideal. People with lower numbers have better blood sugar, lower risk of diabetes, and live longer—even if their overall weight is normal. If your trunk number jumps up (higher than 1.4 for most adults), it means you’re carrying extra in the midsection and need to focus on lower body strength, smart nutrition, and movement.
Why it matters:
Extra trunk fat is linked to poor joint health, low energy, and long-term decline, even in people who look “average.” When you build up your legs, you literally walk farther into old age—fewer falls, better balance, and stronger joints.
Body Fat Percentage: Your Energy Set Point
Forget the scale for a second—it’s the percentage that counts. Body fat percentage doesn’t just say how much “fat” you have; it tells us how you’re fueling your body, protecting your organs, and setting yourself up for hormone balance.
What’s “good”?
For men in their 40s-50s, staying in the 15–24% range is solid. For women, 21–31% is the sweet spot. Below that can mean missing hormone support or tanking your immune system; above that gets risky for heart disease, aches, and long-term health drops.
Why it matters:
Body fat acts like energy storage. Too little, and you feel run down, get sick, or lose strength. Too much, and joints hurt, you slow down, and chronic disease risk spikes. The “sweet spot” is about optimizing—not just being “thin.” I’m sure we have all heard of skinny fat.
Waist-to-Hip Ratio: Your Foundation for Health
This is the quiet predictor that doctors should prefer over BMI. Waist-to-hip ratio looks at how your waist measures up to your hips—and it’s a direct link to your risk for diabetes, heart disease, and, yes, even brain health as you get older.
What’s “good”?
Under 0.90 for men, under 0.80 for women. Find this by dividing your waist circumference by your hip circumference. If your number is above the cutoff, it means you’re carrying too much visceral fat—dangerous stuff tucked around your organs.
Why it matters:
Lower waist-to-hip means lower inflammation, better mobility, and healthier hormones. It also means you keep your energy, memory, and stamina further into old age. Every point you trim from your waist matters more than what the scale says.
What Happens When These Numbers Improve?
Better trunk-to-leg ratio, balanced body fat, and a lower waist-to-hip are powerful not just for how you look—but for how you **move, feel, and age.
Joints last longer. You’re taking stress OFF your knees, hips, and low back.
More energy, less fatigue. Optimizing body fat percentage means your mitochondria (your body’s power plants) run efficiently.
Disease risk drops. Every single point moved toward the optimal range is a real, studied decrease in diabetes, heart disease, and memory decline.
Confidence soars. You see numbers change, you build muscle you never thought possible, and you move through life more powerfully.
SHAPE’s Takeaway
You aren’t just chasing numbers. You’re chasing freedom: mobility, confidence, and the freedom to build any life you want. We track these numbers so we can create better journeys for every client—no scare tactics, no judgment, just clear milestones and real results.
If you have just started with us, been here for a while, getting this email even though you don’t see us anymore, or just want the absolute best opportunity to live long and strong, ask me about how you can get a Longevity Pre Diagnostic for free. We’ll show you what YOUR good looks like—and build a plan that works for you.
Ready to see your real numbers—and change the ending to your story?
