Helen, 58
To stop being frightened of her back
- Week 1
- Deadlift: a 12kg kettlebell, nervously. Could not pick up the grandchildren
- Week 12
- Deadlift 65kg from blocks; picks up both grandchildren and the shopping
- How
- Twelve weeks, two sessions a week
Results
Week one, week twelve.
No before-and-after photographs, because nobody here is training for a photograph. Six people, what they wanted at the assessment, their numbers in week one and week twelve, and the programme that got them there. All six said we could tell you.
Six results
David, 67
Bone density, after a scan
- Week 1
- Squat to a high box with bodyweight; sit-to-stand five times in 14 seconds
- Week 12
- Squat 50kg to a low box; sit-to-stand five in 8 seconds; the follow-up scan improved
- How
- Two programmes, semi-private twice a week
Anita, 49
Back from a shoulder operation
- Week 1
- Could not raise the arm above the shoulder without pain; physio discharged
- Week 12
- Presses a 10kg dumbbell overhead; rows 30kg; swims again
- How
- Return-from-injury, then semi-private
Robert, 74
To carry his own suitcase and get up off the floor
- Week 1
- Could not get up off the floor without furniture; carry 8kg for ten metres
- Week 12
- Gets up off the floor without hands; carries 20kg in each hand for forty metres
- How
- One session a week for six months
Catrin, 52
Menopause: strength, sleep, mood
- Week 1
- Never lifted; tired all the time
- Week 12
- Deadlift 70kg, press 25kg; sleeping through most nights; "not tired in the same way"
- How
- Twelve weeks, two a week, plus nutrition
Mike, 61
A knee replacement, eight months on
- Week 1
- Limp on stairs; afraid to load the leg
- Week 12
- Squats 40kg to a box; stairs without the rail; walked the Gower coast path
- How
- Return-from-injury with the surgeon's notes
The measures
Five numbers in a book, checked at one, six and twelve.
The lifts
The squat, the hinge, the press and the pull, in kilos, at a weight you can do for five clean reps. The number that goes up most and the one people photograph the page for.
The carry
Two kettlebells, how heavy and how far. The shopping, the suitcase, the grandchild. Robert went from 8kg for ten metres to 20kg in each hand for forty.
Sit-to-stand and the floor
How many times you can stand from a chair in thirty seconds, and whether you can get up off the floor without hands. The two numbers most tied to living in your own house at eighty.
The balance and the stairs
Standing on one leg, in seconds, and how the stairs feel at the end of the day. Boring, honest, and the first things to improve.
Start with the assessment. Ninety minutes, and an honest answer.
Your story, the letters, how you move under a light bar, four baseline measures in a book you keep, and ten minutes on what it will take and whether we are the right people. £60, credited against a programme, and refunded if we say we are not.