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TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength S
Trainer's Eye
Phase 4 · Bone and load · Session S

Bone answers
to load.
Nothing else.

Phase 4 opens on loading for bone — weight through the legs and spine, which is the only signal bone reliably responds to.

  • Ssession
  • P4Bone
  • 12:00on the clock
  • — donecompleted

Bone answers to load

Bone thickens where it is loaded. Resistance training and impact are the only signals that reliably change bone density.

Heavy training is safe for bone

Supervised heavy resistance and impact training improved bone density and function in postmenopausal women with low bone mass, without increasing injuries.

Protein needs rise

Older adults need more protein per kilogram than younger adults to build the same muscle. Training without it builds less.

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

A

Load the legs

Heavy sit-to-stand + loaded squat
A1

Heavy sit-to-stand

60 s · slow reps

Heaviest bag you can hold at the chest; stand and sit with control, chest tall.

Easier lighter  ·  Harder heavier

R1R2—
A2

Loaded squat

12 reps · ×2

Bag at the chest; squat as deep as is comfortable and drive up, heels down.

Easier hold the counter  ·  Harder heavier

R1R2
B

Load the spine

Loaded carry + rack carry
B1

Loaded carry

60 s · steps to beat

Two heavy bags; walk tall counting the steps, shoulders down and breathing.

Easier lighter  ·  Harder heavier

R1R2—
B2

Front rack carry

3 × 20 s · ×2

Two bags held at the shoulders; stand or walk tall with the ribs down.

Easier lighter  ·  Harder heavier

R1R2
C

Impact

Heel drops + stamping steps
C1

Heel drops

60 s · slow reps

Rise onto the toes and drop the heels firmly to the floor — a gentle jolt that bone responds to.

Easier smaller drop  ·  Harder firmer drop

R1R2—
C2

Stamping steps

20 steps · ×2

March on the spot placing each foot down firmly and deliberately — hand on the counter.

Easier gentler  ·  Harder firmer

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. Bone thickens where it is loaded and thins where it is not. Load is the only real signal it responds to.
  2. Weight through the legs and spine is what bone wants. Carries, steps and resistance all count.
  3. Known osteoporosis or a spinal fracture: skip the impact and the deep forward bending, and speak to your clinician first.
  4. Protein and vitamin D matter more with age. Training without them builds less.

Tick it off

MovementRound 1Round 2Best
A1Heavy sit-to-standslow reps in 60 s —
A2Loaded squat12 reps
B1Loaded carrysteps in 60 s —
B2Front rack carry3 × 20 s
C1Heel dropsslow reps in 60 s —
C2Stamping steps20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-S