Milestone map
Milestone map
3 milestones
Three Bodyweight Strength Baselines in Single Session
Single session for all three baseline tests (35–40 min including rest periods)
Strength is the ability to exert force against resistance — it predicts functional independence in later life better than almost any other physical measure. Improving it requires a measurable baseline before training begins, so that the M3 re-test reflects genuine change rather than selection of the metric that happened to improve. Establish a baseline across three bodyweight strength tests in a single session, with no more than 3 minutes rest between tests: (1) Push-ups to failure — perform standard push-ups (full body, not kneeling) with full range of motion until you cannot complete a full repetition; count and record; (2) Bodyweight squats to failure — feet shoulder-width apart, squat until thighs are parallel to the floor, rise fully; count until form breaks; (3) Plank hold — forearms flat, body in a straight line from head to heels; hold until form breaks; record in seconds. Rest 3 minutes between each test. Perform each test once only — this is the baseline, not a warm-up set.
Proof required
Submit your single-session baseline results for all three tests performed in the order above on the same date: push-up count (full range, to failure), squat count (parallel-depth, to failure), and plank hold in seconds. Note whether the push-ups were full body or modified (kneeling), and the date of the session.
What gets checked
- All three tests performed in a single session in the stated order — the order is standardised so M3 uses the same sequence and fatigue accumulation is comparable
- Push-ups are specified as full body or kneeling — both are valid baselines but the same type must be used at M3; if kneeling is used at M1 and full at M3, the comparison is not valid
- Only one attempt per test — this is a true maximum baseline, not a warm-up; multiple attempts inflate the baseline and reduce the apparent M3 improvement
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- All three tests must be in the submission from a single session. If only one or two tests are present, ask for all three — the three-test set is the standard, not a choice among them
- The push-up type (full body vs kneeling) must be noted explicitly. If it is not noted, ask before accepting M1 — this information is required to verify that M3 uses the same type
- Record the absolute M1 numbers — they will be compared to M3 absolute numbers. A very low M1 baseline (fewer than 5 push-ups, fewer than 10 squats, fewer than 20 seconds plank) is expected for beginners and is a valid baseline; it is not a reason to retest
- Using inconsistent form standards between M1 and M3 — 'to failure' must use the same form criteria both times; a squat that reaches parallel at M1 but only reaches 90° at M3 will appear to have improved when it has only become shallower
- Performing multiple warm-up sets before the test — this both inflates the result and changes the fatigue curve; the tests should be the first sets of each movement that session
- Recording only the best of multiple attempts — if the first set of push-ups was 15 and the second (after rest) was 18, recording 18 inflates the baseline; the first attempt, to failure, is the baseline
Eight Weeks of Progressive Resistance Training
8 weeks (3+ sessions per week of 30–60 min each + bi-weekly re-tests at Weeks 2, 4, 6)
Strength improves through progressive overload — consistently challenging the muscles to do slightly more than they did last time. The 8-week programme requires at least 3 sessions per week of resistance exercise (bodyweight or gym), with each session logged in enough detail to show progression. Every two weeks, repeat the three baseline tests under the same conditions and record the results. The bi-weekly re-tests are the mechanism for demonstrating progressive adaptation, not just training adherence.
Proof required
Submit your 8-week training log with at least 24 sessions (3+ per week), each entry showing date, exercises performed, and reps/sets or duration. Include bi-weekly re-test results for all three exercises at Weeks 2, 4, and 6, performed in the same order and with the same form standard as M1.
What gets checked
- At least 24 training sessions spread over 8 calendar weeks — 3 or more per week, not clustered
- Each session entry specifies exercises, sets, and reps (or duration for planks) — this is what distinguishes progressive training from random activity
- Bi-weekly re-tests are performed before the training session that day, not after — post-session fatigue would artificially depress the re-test numbers, making progress appear smaller than it is
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Each log entry should show the specific exercises and reps, not just 'strength workout'. If the log says only 'trained' with no exercise detail, ask what was done — the detail is what evidences progressive overload
- Bi-weekly re-tests must be before training on re-test days. Ask whether the tests were performed fresh or after a training session
- The bi-weekly trend should show improvement in at least two of the three tests across the 8 weeks. Strength gains in beginners should be visible within 2–4 weeks; if the Week 4 re-test shows no change from Week 0, the training programme may not be providing sufficient progressive overload
- Training at the same difficulty each week without progressive overload — if Week 1 and Week 8 logs show the same exercises at the same reps, no progressive stimulus was applied; the bi-weekly re-tests should be showing increasing numbers
- Performing re-tests after training sessions — post-training fatigue can reduce push-up count by 30–40%; always test fresh, before training, on re-test days
- Skipping one or more of the three re-test movements — all three must be retested at each bi-weekly point for the comparison to cover the full picture; skipping the plank or squats because 'push-ups are the main one' leaves the comparison incomplete
Final Strength Re-test and Attestation
Single re-test session after Week 8 (same format as M1)
The proof of increased strength is a final test of all three movements that shows higher numbers than M1, taken under the same conditions — same order, same form standards, same one-attempt-only protocol, at the start of a session before any fatigue accumulates. Alongside the results, provide a written attestation from one named person who witnessed your resistance training sessions across the 8-week period.
Proof required
Submit (1) your M3 final test results for all three exercises (push-ups to failure, squats to failure, plank in seconds) taken in the same order as M1 at the start of a fresh session; (2) a before-and-after table showing M1 and M3 for all three; (3) a written attestation from a named person who observed your training sessions.
What gets checked
- M3 tests performed at the start of a session before any other exercise — the 'fresh' condition must match M1
- Same push-up type as M1 (full body or kneeling) — both are valid, but switching between M1 and M3 invalidates the comparison
- All three tests present in the M3 submission — improvement in push-ups alone without squat and plank re-tests is an incomplete outcome
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Compare M1 and M3 for all three tests. Strength gains in 8 weeks for beginners are typically significant — 30–100% improvement in push-up count, 50–150% in squat count, and 50–100% in plank duration are realistic for genuine beginners with consistent training. If M3 shows marginal improvement, ask whether the programme maintained 3+ sessions per week
- Verify that the M3 push-ups use the same type as M1 (full body vs kneeling). If the type changed, the comparison is invalid — note this in the review and ask the submitter to retest on the same type
- The attestation should describe actual observed sessions. 'They told me they were doing the programme' is not attestation; 'I saw them complete push-up and squat sessions on Tuesday and Thursday evenings throughout the 8 weeks' is attestation
- Performing M3 tests after a warm-up or after training — even a 10-minute warm-up meaningfully increases push-up performance; the M1 and M3 conditions must match
- Allowing form degradation in M3 for higher numbers — a push-up with a sagging hip or partial depth can produce a higher count that does not reflect genuine strength improvement; the form standard must match M1
- Attestation from someone who only saw one session — the attesting person should describe what they observed across multiple sessions, not just a single observation