360 Lite

Six areas. Your front room.

A short check you do at home, in about 15 minutes. You see your results straight away.

Who it’s for

It’s designed for adults over 40, and works for anyone who’d like to know where they stand before they start training, or start again. You don’t need to be fit. You need a chair, a wall and a timer.

What you need

• A solid chair without wheels, placed against a wall
• Clear wall space
• A kitchen counter or sturdy worktop to hold for balance
• Your phone or a timer
• A sticky note or a strip of tape
• Clear floor space with carpet or a mat
• Optional: someone with you to stand beside you

A coaching guide, not a medical test. It doesn’t diagnose anything.

What it looks at

Six areas, in plain words:

• Power: how many times you can stand up from a chair in 30 seconds.
• Balance: how long you can stand on one leg, then with your eyes closed.
• Mobility: sitting down on the floor and getting up again.
• Strength: push-ups and a wall sit.
• Cardio: two minutes of stepping on the spot.
• Lifestyle: three quick questions about your normal week.

What you get

Each area gets a level, 1, 2 or 3, scored for your age and sex, and each level tells you exactly where your training starts. You see them as soon as you finish, and you can download them as a one-page PDF.

It’s a coaching guide, not a medical test, and it doesn’t diagnose anything. If you’d like me to see your results, there’s one optional tick. If you leave it empty, nothing is sent. If you do tick it, I follow up myself.

If you have a heart condition, new symptoms or an injury, check with your GP first. Stop if anything hurts or you feel dizzy.

When you want the full picture

The Lite is a taster. The Full 360 is the proper assessment: the same six areas, tested one to one, in person. It takes 1 hour 20 minutes, at Stars Gym in Battersea, or a gym or studio near you with the right equipment.

Not sure which to start with? Take the Lite first. There’s no obligation.

Read more: Strength training over 45 in London, or strength coaching in Battersea