James Knight Personal Trainer

How many can YOU do in 30 seconds?

The 30-Second Chair Stand Test is used by doctors and physios to measure fall risk in over 60s and most people have never heard of it.

Here's what a healthy score looks like for your age:
🪑 60-64: 12+ (women) / 14+ (men)
🪑 65-69: 11+ (women) / 12+ (men)
🪑 70-74: 10+ (women) / 12+ (men)
No equipment needed — just a chair and 30 seconds.

A recent study of nearly 2,000 older adults found that low sit-to-stand power was directly linked to increased risk of falls, fractures and hospitalisation.

The good news? It's a skill you can train.
That's exactly what we work on in my live online Strength & Balance classes — twice a week, from your own home, 9:30am.

💬 Message me to find out more — first class is free.

Strong glutes do more than you’d think 🌿 Keeping these muscles working helps your circulation and keeps you moving freely. Here’s a simple one to try at home. Want a free online taster class? Comment CLASS below 👇

Our Luncarty ladies working hard. Seated standing strength and balance.

Had a fall? Here's exactly what to do next, step by step.

Falls happen, and what matters most isn't preventing every single one, it's knowing exactly how to get yourself back up safely afterward. In this video I walk through the safest way to move from lying on the floor back up to standing, step by step, so you're never left panicking or struggling if it happens to you.

This is one of the first things I teach in my strength and balance classes, because confidence after a fall comes from knowing your body can handle it, not just hoping it won't happen again.

Call to action: If you've ever worried about what you'd do if you fell, this is exactly the skill we practice together.

Book your free taster session today and learn it before you need it.

Struggle to stay steady when you turn around? 🌿
Here's a simple marching-and-turning move you can practise at home to build balance and confidence on your feet — the kind you use every day in cafés, museums, round the kitchen.
✅ Keep your eyes looking forward
✅ Land softly, under control — no stomping
✅ Have something steady in front of you if you need it
Want a free online taster class? Comment CLASS below 👇

Discover a seated exercise routine perfect for those with hip or knee replacements, or leg weakness. This modified approach ensures everyone can participate and reap the benefits of movement. We offer free taster sessions every other wednesday, comment class for more information.

Worried about getting up off the floor safely?
Here's a simple trick that works.
I had a client who was on the waiting list for a double knee amputation.

She was in real pain and falling regularly, and she was determined that if it happened again, she'd know exactly how to get herself back up.

That's exactly what we practice in this session, a safe, chair assisted way to get down to the floor and back up again, so you're never stuck and never panicking if it happens to you.

The ability to get up off the floor unaided is actually one of the strongest predictors of independence as we age, which is why we build it into every strength and balance class.

If getting up off the floor is something you worry about, this is exactly the kind of practical skill we build in my strength and balance classes. Book your free taster session today and let's get you moving with confidence.