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TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength P
Trainer's Eye
Phase 3 · Strength and power · Session P

Push.
Pull.
Press overhead.

Upper body strength — for carrying, reaching, pushing up out of a chair and breaking a fall.

  • Psession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Grip strength is a marker

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

Carrying is functional strength

Carrying shopping trains grip, trunk and legs together, upright, and it is the task people most want back.

Vitamin D and falls

Low vitamin D is associated with muscle weakness and falls. It is worth asking your doctor about your level rather than guessing.

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

A

Push

Counter press-ups + chair dips
A1

Counter press-ups

60 s · slow reps

Hands on the kitchen counter; lower the chest and press away, body in one line.

Easier hands higher  ·  Harder hands lower

R1R2—
A2

Chair dips

12 reps · ×2

Hands on the chair seat beside the hips; bend the elbows and press back up.

Easier feet closer  ·  Harder feet further out

R1R2
B

Pull

Row + towel pull-apart
B1

Backpack row

60 s · slow reps

Hinged forward with a hand on the chair; row the bag to the hip, back long.

Easier lighter  ·  Harder heavier

R1R2—
B2

Towel pull-apart

15 reps · ×2

Towel held taut at chest height; pull the hands apart and squeeze the shoulder blades.

Easier less tension  ·  Harder more tension

R1R2
C

Overhead

Overhead press + carry
C1

Overhead press

60 s · slow reps

Two bags at the shoulders; press overhead with the ribs down, then lower slowly.

Easier lighter  ·  Harder heavier

R1R2—
C2

Farmer's carry

3 × 25 s · ×2

Two bags; walk tall or stand still for twenty-five seconds, shoulders down.

Easier lighter  ·  Harder heavier

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. Muscle responds to training at any age — including the nineties. Nothing here is too late.
  2. Power is speed plus strength, and it is lost faster than strength. That is why some reps are fast.
  3. Two clean sessions at a level earn the next. Add the harder version, not more repetitions.
  4. Stand up from the chair without hands whenever you can. It is the single most useful thing on this list.

Tick it off

MovementRound 1Round 2Best
A1Counter press-upsslow reps in 60 s —
A2Chair dips12 reps
B1Backpack rowslow reps in 60 s —
B2Towel pull-apart15 reps
C1Overhead pressslow reps in 60 s —
C2Farmer's carry3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-P