Golden Years Guide · Free sample · Not medical advice

Week 1 Check-in Sheet

Chair Strength & Fall Prevention — sample page (full 8-week plan unlocks with the course)

Before you start

Talk to your doctor before starting any exercise program.
Use a sturdy chair without wheels. Stop if you feel pain or dizziness.

This week’s focus

Sit-to-stand practice · 3 sessions · Rest at least one day between sessions

Day	Sit-to-stands (easy pace)	How I felt (1–5)	Notes
Session 1	_____ / target 5–8
Session 2	_____ / target 5–8
Session 3	_____ / target 5–8

Optional educational baseline: After watching the free CDC chair-stand preview in the course, write your 30-second count here: _______. This is not a diagnosis.

Educational information only. We do not promise that anyone will avoid falls or achieve the same results. Full 8-week calendar, combination routines, and remaining check-in sheets are part of the paid course ($39). Print this page (Ctrl/Cmd+P → Save as PDF) for a paper copy.