Know your physical capability
Your body keeps a score.
Most people never read it.
The stiff back, the knee on stairs, the tiredness you call ageing. Four tests tell you what to fix first.
What good looks like at your age
People in their 40s should be able to stand on one leg, eyes closed, for 20 seconds.
- Sit to Rise10/10below 7/10 needs attention
- Single-Leg Balance20sbelow 7s needs attention
- Dead Hangpick male or female
- Wall Sitpick male or female
Ten minutes. Four tests.
A wall and something to hang from.
Nothing else.
- 01
Sit to Rise
From standing, sit down on the floor and stand back up without support.
No equipment
- 02
Single-Leg Balance
Stand on one leg with your eyes closed. Time it.
No equipment
- 03
Dead Hang
Hang from a bar with a strong grip, arms fully extended, spine straight. Time it.
A pull-up bar, or anything solid you can hang from
- 04
Wall Sit
Back flat against a wall, knees bent to 90 degrees, thighs parallel to the floor. Time it.
A clear stretch of wall
You get a scorecard scored against your age and sex, one named priority, and a permanent link you can come back to in four weeks to see what moved. How the scoring works.
The method
Six patterns. One engine. Two to three hours a week covers all of it.
Everything your body does in an ordinary day is one of six movements. Each has a free four-week guide. The engine underneath them has its own score.
Primary movement patterns
Everything your body does in a day is one of these. Tap any for its free four-week guide.
Endurance
How far can you run in twelve minutes? One number, scored against your age.
Get your endurance scoreBalance & mobility
The quality that decides whether a stumble stays a stumble.
The balance guidePower
Olympic lifts, jumps and athletic drills, applied to the patterns you already own. Unlocks after your first retest.
Highlighted cells are what the free screen measures. Read the whole system.
Why this exists
My father ran out of time.
In March, my father tripped in the living room and fractured his wrist. An open fracture, and surgery. His second bone surgery in two years. He cannot lift his grandson.
He was, for most of his life, the strongest person I knew. Not in any physical sense, but in every other one that matters.
I am seeing his story playing out a few decades earlier in people I know — friends, cousins, colleagues in their forties and fifties, sandwiched between careers, young families and ageing parents, quietly ignoring their own body signals.
They are my father, earlier. And they still have time.
Find out where you actually stand.
Ten minutes, at home, right now. You will see your result before anyone asks you for an email address.