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TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength E
Trainer's Eye
Phase 1 · Steady and strong · Session E

One leg.
Held on to.
For now.

The first single-leg standing, with the counter within reach — and the hip strength that supports it.

  • Esession
  • P1Steady
  • 12:00on the clock
  • — donecompleted

Both legs, separately

Two legs hide a weak one. Single-leg work is where the difference shows and where it is fixed.

Muscle builds at any age

Supervised resistance training produced large strength gains in nursing-home residents in their nineties. Age is not the barrier.

Strength eases arthritis

Stronger muscles around an arthritic joint reduce pain and improve function even when the joint's appearance does not change.

Three couplets · two rounds · twelve minutes · steady on your feet

A

One leg

Single-leg stand + leg swings
A1

Single-leg stand

60 s · seconds held

Fingertips on the counter; stand on one leg and count the seconds on each side.

Easier two fingers on support  ·  Harder one finger

R1R2—
A2

Standing leg swings

12/side · ×2

Hand on the counter; swing one leg gently forward and back, standing tall.

Easier smaller swing  ·  Harder bigger swing

R1R2
B

Strength

Mini squats + sit-to-stand holds
B1

Mini squats

60 s · slow reps

Hands on the counter; bend the knees a quarter of the way and stand tall again.

Easier smaller bend  ·  Harder deeper

R1R2—
B2

Sit-to-stand with pause

10 reps · ×2

Stand, pause tall for two seconds, then sit slowly — no hands if you can.

Easier hands on the thighs  ·  Harder lower chair

R1R2
C

Steps

Backward steps + heel-toe rocks
C1

Backward steps

60 s · steps to beat

Hand on the counter; step backwards with small controlled steps, then forwards.

Easier fewer steps  ·  Harder no hands

R1R2—
C2

Heel-toe rocks

20 reps · ×2

Rock back onto the heels then up onto the toes, hands ready but not holding.

Easier hold the counter  ·  Harder eyes closed

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Always have something solid within arm's reach — a kitchen counter, a sturdy chair, a wall. Not a wheeled chair or a table on castors.
  2. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week. Aching muscles the next day are fine.
  3. Feeling dizzy or light-headed on standing up: sit back down, and mention it to your doctor — it may be your medication.
  4. Balance training only works if it feels slightly unsteady. Perfectly safe is perfectly useless.

Tick it off

MovementRound 1Round 2Best
A1Single-leg standseconds held —
A2Standing leg swings12/side
B1Mini squatsslow reps in 60 s —
B2Sit-to-stand with pause10 reps
C1Backward stepssteps in 60 s —
C2Heel-toe rocks20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-E