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

Six sessions in.
Count the stands.
Time the balance.

Phase 1 check-in: the four numbers worth tracking — chair stands, balance time, walking speed and grip.

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

Track four numbers

Chair stands in thirty seconds, single-leg balance time, walking speed and grip. Four numbers, measured monthly, tell the whole story.

The chair-stand test

How many times you can stand from a chair in thirty seconds, without hands, is a practical measure of leg strength and fall risk.

Grip strength is a marker

Grip strength tracks with overall strength, disability and survival. It is easy to measure and it responds to training.

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

A

Chair test

30-second chair stand + tandem test
A1

Thirty-second chair stand

60 s · slow reps

Count how many times you can stand fully and sit in thirty seconds, arms crossed.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
A2

Tandem stand test

10 × 10 s · ×2

Heel to toe; hold for ten seconds each way and note whether you needed support.

Easier semi-tandem  ·  Harder eyes closed

R1R2
B

Walk

Walking speed test + step-up test
B1

Walking speed test

60 s · steps to beat

Walk at your normal pace along a set distance; count the steps and note the time.

Easier shorter distance  ·  Harder brisker

R1R2—
B2

Alternating step-up test

15 reps · ×2

Count clean step-ups onto the bottom step, alternating legs, with a hand ready.

Easier lower step  ·  Harder no hands

R1R2
C

Grip

Grip test + heel raise test
C1

Grip test

60 s · slow reps

Squeeze a rolled towel firmly and release; count clean squeezes and compare hands.

Easier gentler  ·  Harder firmer object

R1R2—
C2

Heel raise count test

15 reps · ×2

Count full-range heel raises before the height drops; note the number.

Easier hold the counter  ·  Harder one leg

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
A1Thirty-second chair standslow reps in 60 s —
A2Tandem stand test10 × 10 s
B1Walking speed teststeps in 60 s —
B2Alternating step-up test15 reps
C1Grip testslow reps in 60 s —
C2Heel raise count test15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-F