Improve Fitness
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Fitness is not one thing — it includes strength, endurance, flexibility, and body composition, and improving one does not automatically improve the others. This milestone establishes a baseline across three dimensions using tests you can perform at home without equipment. Complete all three tests in a single session before beginning any training: (1) Max push-ups in one set without stopping for a strength baseline; (2) 1-minute wall sit (time in seconds until you must stop) for leg endurance baseline; (3) Sit-and-reach test — sit with legs flat on the floor, reach forward toward your feet and mark how far past your feet (or how far short) your fingertips reach, in centimetres. Record all three results and identify which dimension you will prioritise for improvement.
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