Empowered Ageing

At 89, Mike improved his Beach Ball Racquet Test result by 40%.

In January 2026, he achieved 30 valid hits in 60 seconds. At his reassessment in May 2026, he achieved 42 valid hits in the same time.

That is 12 more successful hits — a 40% improvement from his starting result.

The Beach Ball Racquet Test is an internal Empowered Ageing coordination assessment. It challenges rhythm, timing, hand-eye coordination, visual tracking and balance while moving.

These are movement skills we use beyond exercise: following a moving object, reaching for something, or coordinating our steps and hands during everyday activities.

Mike had lived most of his life without regular physical training. Yet, at 89, he continues to learn and make measurable progress.

At Empowered Ageing, we adapt movement practice to each person’s abilities, limitations and goals, helping mature adults build confidence and work towards greater autonomy in everyday life.

Thank you, Mike, for your commitment and for allowing us to share your journey.

Follow Empowered Ageing for more results from our case study series.

Watch Mike’s full Empowered Ageing Case Study playlist on YouTube:
https://youtube.com/playlist?list=PL7uKlRJnQi_WkqVm3qZcJNAZczSrr1j04

From TRX Squat to Box Jump | Foundations • Autonomy • Agility

How much leg strength and power can you use with confidence?

Strength supports everyday abilities such as standing up, walking and using stairs. When appropriate, we can progressively go further and develop power.

In this video, three different training approaches come together:

🔹 FOUNDATIONS — TRX / Suspension Squat
Build leg strength and confidence with adjustable support.

🔹 AUTONOMY — Lateral Travelling Ape
An Animal Flow movement developing lateral movement, weight transfer, coordination and whole-body control.

🔹 AGILITY — Box Jump
When appropriate, jumping challenges power, balance and landing control.

This illustrates an important principle of Empowered Ageing: we are not limited to one training method.

Suspension training, Animal Flow, jumping and other movement approaches can complement one another when they serve the needs of the person.

The objective isn't to reach the most difficult version. It is to find the right challenge for your body today.

Strength is the foundation. Power is a bonus we can progressively earn.

⚠️ EDUCATIONAL CONTENT ONLY
These movements are examples from the Empowered Ageing Training System, not individual exercise prescriptions. Not every movement is appropriate for every person. In our in-person services, exercises are selected and adapted according to health, physical condition, abilities, limitations, experience and confidence. If you independently attempt movements shown in these videos, you do so at your own discretion and risk.

Follow Empowered Ageing for more examples across Foundations • Autonomy • Agility.

We don't train just for exercise. We train for life.

Can balance still improve at 89? Watch Mike’s progress.

In this video, we compare Mike’s balance in January and May 2026, after approximately five months of Empowered Ageing training.

The task: step onto the narrow surface of a Swedish bench and walk along it without holding on, with Arlindo nearby to supervise and assist if needed.

At the initial assessment, Mike looks hesitant and unsteady. He finds it difficult to keep his balance on the narrow surface.

In the later assessment, we see a clear improvement. His steps appear more controlled, his balance more stable, and he moves with greater confidence.

Knowing that movement can make a difference is one thing. Seeing Mike’s progress at 89 makes that possibility feel real.

At Empowered Ageing, we help mature adults practise movement progressively, with respect for their abilities, limitations and goals. The aim is to build confidence and support greater autonomy in everyday life.

Mike’s progress reminds us to keep looking at what a person can learn and develop, whatever their age.

Thank you, Mike, for your commitment and for allowing us to share your journey.

What would better balance help you do in your everyday life?

Watch Mike’s full Empowered Ageing Case Study playlist on YouTube:
https://youtube.com/playlist?list=PL7uKlRJnQi_WkqVm3qZcJNAZczSrr1j04

From Child's Pose to Unload | Foundations • Autonomy • Agility

Can you move from the floor into a strong and controlled support position?

Moving confidently on the floor requires strength, mobility, coordination, body awareness and the ability to transfer weight through the hands and feet.

In this video, we explore the same movement family through the three Empowered Ageing levels:

🔹 FOUNDATIONS — Child's Pose to Kneeling Plank
🔹 AUTONOMY — Plank to Pyramid
🔹 AGILITY — Loaded Beast to Unload

The objective isn't to reach the most difficult version. It's to find the right challenge for your body today and progressively build more capability, confidence and movement options.

There can be many steps and variations between these three examples — because every person is different and the training should adapt to the person, not the person to the training.

👉 Try the level that is appropriate for you and keep building your movement capability.

Follow Empowered Ageing for the next movement in our Foundations • Autonomy • Agility series.

We don't train just for exercise. We train for life.

Ken, 76 — Functional Movement Quality After 4 Months

At 76, Ken shows visible progress in the way he moves.

In this video, we compare Ken’s functional movement quality from February 2026 to June 2026, after approximately four months of Empowered Ageing training.

This is not a numerical fitness test. It is a qualitative movement review, where we observe changes in stability, balance, strength, coordination, mobility, confidence, joint range of motion, movement control and the ability to manage more complex functional patterns.

As part of the case study, Ken trained twice a week with Arlindo and was asked to complete an additional 60 to 120 minutes of self-practice each week. Some weeks were affected by health-related challenges and personal physical limitations, but even with these interruptions, the progress is clear.

In the video we observe improvements in:
• Ape / squat stability
• Lunges, especially with the right leg in front
• Hip Pose and floor sitting transitions
• Beast Traveling
• Front Step
• Bear Traveling
• Crab Traveling Bump Forward
• Beast Activation

Ken’s movement appears more stable, more coordinated, more confident, more controlled and more efficient.

This is one of the clearest examples of what Empowered Ageing is about: not chasing perfection, but helping mature bodies continue to learn, adapt and regain trust through respectful, progressive and intelligent training.

Mature bodies can still improve.
Movement quality can still change.
Confidence can still grow.

Watch Ken’s full Empowered Ageing Case Study playlist on YouTube:
https://youtube.com/playlist?list=PL7uKlRJnQi_XexFUEw0eYWx5svJEfGyOx