Free Strength & Balance Self-Check and Weekly Exercise Planner
- Tom Morgan, Chartered Physiotherapist
- 5 hours ago
- 2 min read
This free physiotherapist-written self-check is designed to help you think about which parts of strength, balance and everyday mobility may be most useful to work on. It is not a pass/fail test and it does not replace an individual assessment.
1. Start with everyday function
Think about the tasks that currently feel less easy or less confident than they used to. The aim is to identify patterns rather than chase a perfect score.
Standing up from a chair without using your hands
Walking around the home and outdoors
Turning or changing direction
Using stairs or a kerb
Reaching while standing
Recovering your balance after a small trip or wobble
Walking while carrying something or talking to someone
2. Identify what seems to limit you
Different problems need different training. Reduced leg strength, slower stepping reactions, poor confidence, fatigue, pain, reduced activity and balance difficulty can overlap. Note which of these seems most relevant to you.
3. Choose a manageable weekly focus
A useful week does not need dozens of exercises. Choose a small number of exercises that cover your main needs and that you can perform safely and consistently. For example, one sit-to-stand or squat pattern, one calf or hip-strength exercise, one supported balance task and one walking or stepping task may create a more balanced session than repeating only one type of exercise.
4. Use this simple weekly planner
Strength: choose 2–4 exercises and record the resistance or repetitions you can complete with good control.
Balance: choose 1–3 tasks that are challenging enough to require concentration but still safe in your environment.
Walking or stepping: practise a task relevant to daily life such as changes of direction, step control or walking endurance.
Recovery: note how you feel later that day and the next morning before increasing the difficulty.
5. Progress one thing at a time
Progress might mean slightly more resistance, an extra repetition, a smaller amount of hand support, a more demanding stepping task or a longer walk. Changing several variables at once makes it harder to know what caused a flare-up or improvement.
When should you get individual advice?
Seek appropriate clinical assessment if you have new unexplained falls, blackouts, sudden neurological symptoms, significant new dizziness, rapidly worsening walking, chest pain, severe new pain, or another change that makes exercise safety uncertain. If you already have restrictions from a clinician, those should take priority.
Want a complete progressive programme?
The full Strength & Balance Guide contains 230 pages, 50 exercises, six progressive ability levels, falls-prevention guidance, tracking tools and linked video demonstrations. It is designed to let you move from basic supported exercise through progressively more challenging strength, balance and mobility work.
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