Increase Strength

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

Common mistakes

• 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

Resources

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

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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

Common mistakes

• 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

Resources

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

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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

Common mistakes

• 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

Resources

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

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