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

Eighteen in.
Stronger.
Measurably.

Phase 3 check-in: strength tested in every direction, and both legs compared honestly.

  • Rsession
  • P3Strength
  • 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.

Ten per cent is the line

A strength difference of more than about ten per cent between legs is usually unfinished work.

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.

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

A

Legs

Chair stand test + single-leg test
A1

Chair stand test — Phase 3

60 s · slow reps

Thirty-second chair stand with the arms crossed; compare with sessions 6 and 12.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
A2

Single-leg sit-to-stand test

6/side · ×2

How many single-leg stands can you do from a high chair on each side?

Easier higher chair  ·  Harder lower chair

R1R2
B

Calf and step

Heel raise test + step-up test
B1

Heel raise test

60 s · slow reps

Count full-range heel raises in 60 s; note whether both legs match.

Easier two legs  ·  Harder one leg

R1R2—
B2

Step-up test

15/side · ×2

Count clean step-ups on each leg separately; note the difference between sides.

Easier lower step  ·  Harder higher step

R1R2
C

Upper

Press-up test + grip retest
C1

Counter press-up test

60 s · slow reps

Count clean press-ups against the counter in 60 s.

Easier hands higher  ·  Harder hands lower

R1R2—
C2

Grip retest

12 × 5 s · ×2

Firm squeezes on a rolled towel; compare the effort with session 6 on both hands.

Easier gentler  ·  Harder firmer object

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
A1Chair stand test — Phase 3slow reps in 60 s —
A2Single-leg sit-to-stand test6/side
B1Heel raise testslow reps in 60 s —
B2Step-up test15/side
C1Counter press-up testslow reps in 60 s —
C2Grip retest12 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-R