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

Twenty-four in.
Stronger bone.
Stronger everything.

Phase 4 check-in: the loaded tests, the carry and the floor rise — the four things that decide independence.

  • Xsession
  • P4Bone
  • 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.

Hip fracture changes lives

Hip fracture carries high one-year mortality and a large risk of permanent loss of independence. Prevention is worth real effort.

Pain is not damage

Pain is an alarm, not a measure of harm. Aching muscles after training are a normal response, not an injury.

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

A

Loaded

Loaded chair stand test + squat load test
A1

Loaded chair stand test

60 s · slow reps

Thirty seconds of chair stands holding a bag; note the count and the load.

Easier lighter  ·  Harder heavier

R1R2—
A2

Squat load test

10 reps · ×2

Heaviest bag you can squat for ten clean repetitions; record the weight.

Easier lighter  ·  Harder heavier

R1R2
B

Carry

Carry hold test + carry distance test
B1

Carry hold test

60 s · seconds held

Heaviest bags you can hold standing tall; count the seconds you hold them.

Easier lighter  ·  Harder heavier

R1R2—
B2

Carry distance test

20 steps · ×2

Walk with the bags until the posture changes; count the steps and note the load.

Easier lighter  ·  Harder heavier

R1R2
C

Floor

Floor rise test + stair test
C1

Floor rise test

60 s · slow reps

How many times can you get down to the floor and back up in 60 s, and how much support?

Easier with a chair  ·  Harder no hands

R1R2—
C2

Stair test

20 steps · ×2

Count the stairs climbed in a set time; note whether the rail was needed.

Easier fewer steps  ·  Harder faster

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
A1Loaded chair stand testslow reps in 60 s —
A2Squat load test10 reps
B1Carry hold testseconds held —
B2Carry distance test20 steps
C1Floor rise testslow reps in 60 s —
C2Stair test20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-X