Training Level 5

Have been consistent with TheGoodLifePT Program - hits frequency, reps, sets, weight, etc 90% or more for 2+ months.

Set new PRs consistently (every 3-4 weeks)

Regularly participate in sport/hobby that is physically demanding - averages at least 1 day per week each month (minimum), performing at a high level - can honestly say they are one of the better “players” or performs better than average of group.

You experience normal training soreness and is dealt with appropriately with effective activity/recovery balance.

Strength: Warrants gross grade of 4+/5 or better throughout entire body.

Flexibility/Mobility: No areas of restriction remain with exception of anything that is not likely to change due to past medical history.

BMI ideally “normal” but no higher than Overweight category depending on body composition.

Knowledge Base: Can independently state or explain the rest/activity balance, general tissue adaptation/anatomy - understands and can manipulate exercise variables independently.

Actively pursuing their Joy: They have declared something as what genuinely brings you joy. This will hopefully expand/evolve as you are physically more capable. At least 1 time per week - You have increased the physical demand somehow from Level 4 - frequency, duration, distance, intensity, load, etc.

Social Contribution: You volunteer your time in some way for 1+ hour(s) per month total.

Demonstrate optimal body mechanics with fundamental movement patterns under load x 3 reps:

Squat (100% of bodyweight or more)

Step-Up (50% of bodyweight or more)

Step-Down (35% of bodyweight or more)

Lunge (35% of bodyweight or more)

Lateral “Cut” (Resisted/Up Hill)

Pick-Up (60% of bodyweight or more)

Press (60% of bodyweight or more)

Row (60% of bodyweight or more)

Overhead Press (35% of bodyweight or more)