Week 5 of 12 · Build

Add load

The strength work gets heavier: a backpack with books, water jugs, a band. The last two reps of each set should feel like work.

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This week

Strength A and B at stage 2: 2–3 sets of 8–12 with load.
Balance level 2 daily plus three 15-minute sessions this week.
Four 25-minute walks.

Tip: A gallon jug of water is about 3.8 kg (8.3 lb). Two of them make a farmer's carry and a hinge load.

🚶 Walk

4 walks of 25 minutes — about 100 minutes this week.

Twenty-five minutes. Add gentle hills if you have them.

Moderate = talking, not singing.

🏋️ Strength — stage 2, Load

Two sessions: 2–3 sets of 8–12. Effort 6–7 out of 10 — three or four reps left.

Add a load (backpack with books, water jugs, bands, dumbbells) or move up a level. The last two reps of each set should feel like work.

All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →

🧍 Balance — level 2, Fingertips

One hand, then fingertips only. Support is right there but you are not leaning on it.

Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn. Three longer sessions this week.

Chair track this week: Graduate to the standard track when you can do five sit-to-stands without hands and stand unsupported for one minute. Details →

One-minute check-in for week 5

Stop and rest if you notice: Chest pain or pressure · Sudden or unusual breathlessness · Dizziness, light-headedness or feeling faint · A racing or irregular heartbeat · Sudden, sharp or worsening pain · Anything that frightens you. Stop, sit, and rest. If symptoms do not settle within minutes, or you have chest pain, fainting, or one-sided weakness or slurred speech, call 911.

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