Heavier, slower
Stage 3: three sets of 6–10 with a load that leaves two or three reps in the tank, and a three-second lowering on sit-to-stand and hinge.
This week
- Strength A and B at stage 3.
- Balance level 3 daily; try level 4 head turns while holding on.
- Five 30-minute walks; two with 4 × 3 minutes brisk.
Tip: Slower lowering is harder than it sounds. Count it out loud.
5 walks of 30 minutes — about 150 minutes this week. In two walks: 4 × 3 minutes brisk with 3 easy.
Steady. If you count steps, most people are near 6,000–8,000 a day by now.
Moderate = talking, not singing.
Two sessions: 3 sets of 6–10. Effort 7–8 out of 10 — two or three reps left.
Harder variants and heavier loads; slow the lowering phase to three seconds on sit-to-stand and hinge. Never sacrifice form for a level.
All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →
Arms crossed, no support, support within reach. Add the turn.
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.