Exercise companion
Understand each movement before adding repetitions, time or resistance.
Home and gym choices for the eight- and twelve-week Chester preparation examples. Use comfortable movement and get instruction when needed.
Use the weekly plan to set the dose
Who these examples are for: adults aged 19–64 preparing for an assessment, able to meet the starting criteria below, with no symptoms or restrictions that make these activities unsuitable. They are general exercise examples, not individual prescriptions or rehabilitation plans. If you have not exercised for some time, have a health condition, are returning after injury, are pregnant/postnatal, or are unsure about suitability, get individual advice before starting. Follow any clinician or occupational-health restrictions.
Stop exercising if you develop chest pain, feel faint, have unusual breathlessness or develop sharp/worsening pain. Seek medical advice; severe or persistent chest pain, collapse or severe breathing difficulty needs urgent emergency help. Do not train through illness or symptoms to meet a deadline.
The programme states sets and repetitions. A set is one group of repetitions followed by rest. “2 × 8” means two sets of eight. For rows and step-ups, complete the target on each side; dead bug and bird dog use five slow repetitions per side. Keep roughly 2–3 controlled repetitions in reserve. Rest for 60–90 seconds, or longer until ready. Stop or choose an easier option if technique or comfort deteriorates.
Eight movements, with easier and gym options
Chair squat / sit-to-stand
Use a stable chair against a wall. Place feet comfortably apart. Lean forward from the hips, stand smoothly, then lower under control. Keep knees following the direction of the toes.
Easier: Use a higher firm seat or light hand support.
Gym option: A goblet squat or leg press after instruction; start with a manageable load.
Watch for: Dropping onto the chair, knees collapsing inward, or continuing through joint pain.
Wall or incline press-up
Place hands on a stable wall or fixed high surface. Keep your trunk in one line. Bend the elbows to bring the chest towards the surface, then press away smoothly. Breathe out during the push.
Easier: Stand closer to the wall or use a more upright position.
Gym option: Use a securely fixed lower surface, or a chest-press machine after instruction.
Watch for: Using a movable table, holding your breath, or letting the lower back sag.
Supported light row
Support one hand on a stable surface, soften the knees and hinge slightly at the hips. With a light dumbbell or securely closed water bottle in the other hand, draw the elbow towards the hip; lower slowly. Repeat on the other side.
Easier: Use a smaller load and more upright supported position.
Gym option: A supported row machine or seated cable row after instruction.
Watch for: Twisting the torso, jerking the weight, or using an unstable support.
Calf raise
Stand near a stable support with feet comfortable and parallel. Rise slowly onto the balls of the feet; lower both heels with control. Keep light fingertip support if needed.
Easier: Use a smaller range and both feet together.
Gym option: Add a small load only when controlled repetitions are easy; use instruction for a calf machine.
Watch for: Bouncing, rolling the ankles outward or taking balance risks.
Dead bug
Lie on your back with knees bent. Begin with feet on the floor. Keep the trunk comfortably steady while sliding one heel away and returning it; alternate sides. Progress to lifting a foot only when the back remains comfortable.
Easier: Shorter heel slides, arms resting on the floor.
Gym option: Use the same floor movement; added load is unnecessary for this plan.
Watch for: Arching the back to reach further or holding your breath. Each side counts separately.
Low step-up
Use a stable exercise step with a non-slip surface. Put the whole lead foot on it, rise under control and bring the other foot up. Step down carefully. Complete the repetitions with one lead leg, then change. Use support if needed.
Easier: A lower step, fewer repetitions, or chair squats if stepping is not comfortable.
Gym option: Use a proper exercise platform. Increase difficulty only after instruction and good control.
Watch for: Stacked objects, jumping, pushing off forcefully from the trailing foot, or increasing height and load together.
Glute bridge
Lie on your back with knees bent and feet on the floor. Gently lift the hips until the trunk and thighs form a comfortable line, then lower slowly. Keep the movement in the hips.
Easier: Lift through a smaller pain-free range.
Gym option: The same floor movement; a coach can teach appropriate progressions later.
Watch for: Overarching the lower back or forcing a high position.
Bird dog
Start on hands and knees on a comfortable surface. Keep the trunk steady. Slide one leg back along the floor and return it; alternate. If controlled, lift that leg slightly and reach the opposite arm forward.
Easier: Move one limb at a time, keeping the others supported.
Gym option: Use the same controlled floor exercise.
Watch for: Rotating the pelvis, reaching beyond control or treating speed as the goal.
Practise the right movement
| Session | How it should feel | Use |
|---|---|---|
| Easy, 2–3/10 | Comfortable breathing; full sentences are easy. | Warm-up, recovery and most longer sessions. |
| Steady, 4–5/10 | Breathing is deeper; you can still talk. | Controlled aerobic work once comfortable. |
| Controlled harder, about 6/10 | Purposeful work; short phrases remain possible. Never all-out. | Only the later work intervals, when earlier weeks are comfortable. |
Effort varies with heat, fatigue, health and the activity. Reduce pace or incline when needed. These effort descriptions guide training; they do not replace an assessor’s test-specific RPE scale or stopping rules. Do not aim for a Chester heart-rate stopping threshold during training.
| Test | How to use the controlled work intervals | What to avoid |
|---|---|---|
| Chester Step Test | Practise on a stable exercise step at a height you can control. Use a comfortable repeatable rhythm. Choose level walking if balance or movement is not secure. Ask your assessor to teach the actual test rhythm and confirm the assessment step height. | Stacked books, unstable furniture, jumping, weighted vests, or repeated unsupervised full tests. Training step height does not change the official assessment. |
| Chester treadmill walk | Use a safe treadmill after instruction, with the safety clip. Choose a speed and modest incline that fit the prescribed training effort; recover on an easier setting. With no treadmill, use a safe gentle outdoor incline for general conditioning. | Jumping to the final test gradient, removing safety equipment, or training at a speed that forces you to hang on the rails. Outdoor hills are not an accepted substitute test. |
| Chester treadmill run | Use this adaptation only if already comfortable running. Keep the work portions at controlled running effort, with easy walk/jog recoveries. New runners should build up gradually; see the NHS Couch to 5K route. | Treating walking fitness as running readiness, all-out sprints, or using an eight-week deadline to skip a gradual running build-up. |
| Unknown, cycle or another test | Confirm the exact test with the assessor. Easy walking/cycling may support general fitness if suitable. These plans do not supply a cycle-test protocol or a substitute assessment. | Choosing a different test because its score looks more favourable. |
Warm up with 5–10 minutes of gradually increasing easy movement before the main session, and finish with about 5 minutes of easy movement. Use well-fitting footwear and a clear, non-slip area. Do not practise ladders, casualty drags, underwater tasks or other hazardous occupational drills without the appropriate supervision and equipment.
See a movement demonstrated
Use the NHS illustrated strength-exercise guide for sit-to-stand, calf-raise and wall press-up examples. For movements you do not recognise, ask a qualified exercise professional to demonstrate and check your technique before loading them. The words above are coaching cues, not a substitute for individual instruction when needed.
Sources and scope
- NHS strength exercises — illustrated basic movements; the exercise combinations and weekly doses on our plans are our own examples.
- NHS adult activity guidance — general activity and strength guidance.
Sources checked 19 October 2026. Employer and examiner instructions can change. These pages provide general preparation guidance; they do not award a pass, certification or medical clearance.