Increase Strength
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
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