Improve Fitness

Proof required

Submit your baseline results from all three tests performed on the same date before any training begins: max push-up count, wall sit duration in seconds, and sit-and-reach distance in centimetres (positive if past feet, negative if short). Name the fitness dimension you are prioritising and the specific 8-week target for that dimension.

What gets checked

• All three tests are performed on the same date and before any training begins — not one today, one next week; the baseline is a single-session picture of starting fitness
• The sit-and-reach result is recorded in centimetres from feet, not as 'I could nearly touch my toes' — the centimetre measurement is what makes the M3 comparison valid
• The 8-week target for the prioritised dimension is achievable: 20–50% improvement in push-up count, 30–60 seconds improvement in wall sit, or 3–8 cm improvement in sit-and-reach over 8 weeks are reasonable targets for most starting baselines

Common mistakes

• Performing the push-up test after the wall sit test — the leg endurance from the wall sit has no effect on push-ups, but the order matters for comparability; perform in the same order at M3
• Estimating rather than measuring the sit-and-reach — taping a ruler to the floor takes two minutes and produces a centimetre measurement that can be compared at M3; an estimate cannot
• Setting targets for all three dimensions rather than one — spreading effort across all three dimensions dilutes the training focus and typically produces marginal improvement in each rather than meaningful improvement in one

Resources

What a verifier looks for

• All three baseline tests must be on the same date. Ask the submitter when each test was performed — if they were on different dates, the baseline is not a single-session measurement
• The sit-and-reach result must be in centimetres — ask for the tape measure or ruler setup that produced the number. An estimate ('I could almost touch my feet') is not a valid baseline
• The 8-week target should focus on one dimension — if the submitter has targets for all three, ask which is the priority; training focus on one produces meaningful change in that dimension

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Proof required

Submit (1) your 8-week training log with at least 24 sessions, each entry showing date, activity, and duration; (2) bi-weekly re-test results for your prioritised dimension (at least 3 re-tests during Weeks 2, 4, and 6, in addition to the M3 final test) using the same test format as M1; (3) a trend line or table showing your baseline and all re-test results in chronological order.

What gets checked

• At least 24 training sessions spread across 8 calendar weeks — not clustered in 4 weeks with training suspended for the other 4
• Bi-weekly re-test results for the prioritised dimension show a progressive trend — not necessarily monotonic improvement, but a clear upward direction across the 8 weeks
• The re-test format matches M1 exactly — same body position, same measurement method, same conditions — so the trend line is a genuine measurement of change and not an artefact of different testing conditions

Common mistakes

• Switching training focus to a different dimension in Week 3 because progress feels slow — the bi-weekly re-tests are specifically to prevent this; if Weeks 2 and 4 show no improvement, revisit the training programme design, not the dimension
• Performing re-tests after a heavy training session — re-tests must be performed on a rest day or at the beginning of a session before training; testing after a workout artificially reduces the result
• Testing the wrong dimension — the bi-weekly re-tests must be for the prioritised dimension identified in M1, not whichever dimension happens to be easiest to test

Resources

What a verifier looks for

• Check that bi-weekly re-tests were performed on rest days or before training — a push-up re-test after a session that included push-ups will always show a lower number than true performance
• The trend should show improvement across the 8 weeks, even if not perfectly linear. Ask the submitter about any weeks where the re-test showed a dip — genuine dips happen and are expected; a log with no dips and perfectly linear improvement is not credible
• Confirm the re-test format matches M1 — same body position for push-ups (full or kneeling, not mixed), same wall height for wall sit, same ruler setup for sit-and-reach

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Proof required

Submit (1) your M3 final test results for all three dimensions (push-ups, wall sit in seconds, sit-and-reach in cm) using the same format and conditions as M1; (2) a before-and-after comparison table showing M1 and M3 results for all three dimensions; (3) a written statement from a named person who observed your training sessions, describing what they noticed changing.

What gets checked

• All three M3 tests are performed on the same date, before any training, and under the same conditions as M1 — not after a week of extra training specifically to boost the final test numbers
• The prioritised dimension shows a measurable improvement from M1 to M3 — the improvement must be visible in both the M3 result and the bi-weekly trend from M2
• The attestation is from someone who was physically present during training — not someone who was told about the training by the submitter

Common mistakes

• Testing in a different order from M1 — if M1 was push-ups → wall sit → sit-and-reach, M3 must follow the same order; different order can affect results, particularly for the wall sit
• Performing extra training in the final week specifically to boost the test result — this inflates the M3 numbers but is also counterproductive; the final week should be reduced volume (tapering) for peak performance
• Claiming improvement in dimensions that were not trained — if training specifically targeted push-up strength and the wall sit also shows a large improvement, ask what specifically drove the wall sit improvement

Resources

What a verifier looks for

• Confirm all three M3 tests were performed on the same date before any training, in the same order as M1 — different order or post-training testing can produce results that are not comparable to M1
• The prioritised dimension must show improvement. Check whether the bi-weekly trend from M2 is consistent with the M3 result — a large jump from the Week 6 re-test to M3 is unusual and warrants a question
• Ask the attesting person to describe one specific session they observed and what they noticed about the submitter's performance or effort at that session relative to an earlier session. If they cannot be specific, they were not close enough observers to provide a valid attestation

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