Your 30-Day Strength-Preservation Review

This review is a way to organize observations for yourself and your care team. It does not diagnose muscle loss, score treatment success, or replace individualized advice. Keep it on paper or in your own notes; WellForm does not collect it through this book.

Your private 30-day review

Before day 1

Choose one safe strength marker and one ordinary function; note tolerable foods, fluids, and relevant symptoms.

Week 1

Observe the pattern without trying to grade yourself.

Week 2

Remove one practical barrier to intake or activity.

Week 3

Repeat the same measures under similar conditions.

Week 4

Bring the trends and your questions together for a clinical review.

Reader-owned

Keep this on paper or in your own notes; the WebBook does not collect it.

Before day 1

Choose one safe strength marker and one ordinary function that matter to you. Record what you can do now without pushing to exhaustion. Write down the foods and fluids that are currently easiest and hardest to tolerate. List any falls, dizziness, pain, or other reason you may need supervision.

Week 1 — Establish the pattern

• What resistance sessions or strength activities did you complete?
• Which movements felt controlled, and which did not?
• Where did protein reliably appear in your day?
• Did nausea, fullness, bowel symptoms, or food aversion interfere?
• Did hydration feel adequate?

Do not judge the week by perfection. The goal is to see the starting pattern.

Week 2 — Remove one barrier

Choose the barrier that matters most. It might be no protein at breakfast, no plan for low-appetite days, uncertainty about exercise form, pain during a movement, or no recovery time. Make one reasonable change or prepare one question for a qualified professional.

Week 3 — Look for progression or decline

Repeat the same strength marker and ordinary function under similar conditions. Progress may be better control, another repetition, slightly more resistance, less use of support, or an easier daily task. Decline may be fewer repetitions, poorer balance, more effort, new symptoms, or avoidance.

One difficult day is not a trend. A consistent decline deserves attention.

Week 4 — Prepare the clinical review

Summarize:

• your weight and waist trend, if monitoring is appropriate for you;
• your strength and functional trend;
• the number and type of resistance sessions you could recover from;
• the most reliable protein foods or alternatives;
• symptoms or intake barriers;
• any fall, near-fall, dizziness, injury, or new limitation; and
• the questions you want answered.

Contact your care team sooner than 30 days if basic intake is repeatedly inadequate, weakness is progressing, you fall, or you lose ordinary function. Seek urgent evaluation if you cannot keep fluids down, faint, become confused, have very low urine output, or develop chest pain, severe shortness of breath, a new neurologic symptom, or severe or persistent abdominal pain. Do not wait for a worksheet to be complete.

The purpose of monitoring is not to prove that you are doing enough. It is to notice what is working, identify what is getting in the way, and make the next clinical conversation more specific.