Start where you are
Learn the six movements at the easiest level you can do well, walk three times, and do the kettle set every day. Measure yourself first — that number is the whole point.
Record your week-0 tests
Do the tests in the Movement Lab on this device and they appear here; or type them.
This week
- Do the week-0 tests in the Movement Lab before your first session (all five; grip is optional).
- Strength A and B: find your level for each of the six moves.
- Balance level 1 every day, both hands on.
- Three 10-minute walks.
Tip: Soreness a day later is normal in week 1 and fades by week 3. Sharp pain during a move is not — drop a level.
3 walks of 10 minutes — about 30 minutes this week.
Three easy-to-moderate walks. Ten minutes counts. If ten is hard, do two fives.
Moderate = talking, not singing.
Two sessions: 2 sets of 8–12. Effort 5–6 out of 10 — you could do four or five more.
Choose the easiest level you can do with perfect form for 12 reps. Move up one level when 2 × 12 feels easy for two sessions in a row.
All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →
Both hands on the counter or a heavy chair back. Master every exercise here first.
Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn.