Know clearly
where you stand.

The SHORE Baseline is a structured self-assessment across five domains of physical capability. Complete it below — your SHORE score and capability profile are generated immediately.

Learn about the Framework
5 Capability Domains
17 Questions
~6 Minutes
What Is Measured

Most people monitor weight.
Few measure capability.

Weight is a single number that tells you almost nothing about your ability to function, perform, or age well. It does not tell you whether you can get up from the floor, how strong you are relative to your bodyweight, or whether your cardiovascular system can sustain the demands you place on it.

Capability is different. The combination of movement quality, muscular strength, aerobic capacity, balance, and recovery that determines your physical independence — not just today, but in ten years and in twenty. The SHORE Baseline measures it directly, across all five domains.

The SHORE Capability Framework™

Five domains. Each one measurable.
Each one improvable.

Select any domain to understand what is assessed, what the questions are asking, and why it matters to your long-term physical capability. These are the five domains you will be assessed across when you begin.

Movement
The quality, range, and control of how your body moves across all planes of motion.
"Can I move freely and without restriction in daily life and under load?"
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What is assessed
Rising from the floor without hands
Stair climbing at an unbroken pace
Bending, lifting, and reaching mechanics
Overhead reach and hold
Why it matters
Mobility and lower-body function matter for independence. In a study of adults aged 71 and older, those with the lowest scores on balance, walking-speed and chair-rise tests were four to five times as likely as those with the highest scores to develop disability within four years (Guralnik et al., NEJM 1995). Movement is the foundation on which strength, capacity, and balance are built.
Strength
The capacity to produce and sustain muscular force across the key movement patterns.
"Am I strong enough — and do I have the muscle mass to maintain that as I age?"
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What is assessed
Carry strength — grip and load capacity
Chair rise without upper-body support
Grip and manual force generation
Pushing strength reserve
Why it matters
Strength is a strong marker of long-term health. In a study of nearly 140,000 adults across 17 countries, grip strength predicted death from any cause more reliably than systolic blood pressure (Leong et al., Lancet 2015). Muscle loss with age is gradual and easy to miss, but strength responds to training: in a small study, frail adults in their nineties gained substantial strength and muscle with eight weeks of resistance training (Fiatarone et al., JAMA 1990).
Capacity
Cardiovascular and metabolic fitness — the efficiency of your aerobic system under sustained demand.
"Can I sustain effort comfortably, and do I have the aerobic base that longevity requires?"
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What is assessed
Sustained walking pace and endurance
Breath recovery after exertion
Ability to keep pace at moderate effort
Why it matters
Aerobic fitness is one of the strongest predictors of long-term survival. In a study of 122,000 adults, low cardiorespiratory fitness carried a mortality risk comparable to or greater than that of cardiovascular disease, diabetes and smoking (Mandsager et al., JAMA Netw Open 2018). Aerobic capacity also supports recovery between sessions and your ability to keep training.
Balance
Static and dynamic stability — the ability to control your body's position under varying conditions.
"Am I stable and confident in my body, or beginning to compensate for instability I haven't noticed?"
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What is assessed
Single-leg stance duration
Confidence on uneven terrain
Obstacle negotiation without hesitation
Why it matters
Balance is easy to overlook until it fails. In adults aged 51 to 75, being unable to stand on one leg for ten seconds was associated with an 84% higher risk of death from any cause over a median of seven years (Araújo et al., Br J Sports Med 2022). Measuring balance early shows where there is room to improve.
Recovery
The quality and consistency of rest and physiological regeneration between demands.
"Am I recovering well enough for the load I place on my body — and does my recovery support adaptation?"
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What is assessed
Sleep quality and morning readiness
Fatigue clearance after exertion
Energy consistency across the day
Why it matters
Training is the stimulus; recovery is where adaptation happens. In small controlled studies, restricting sleep raised evening cortisol and reduced glucose tolerance (Spiegel et al., Lancet 1999) and, in people on a calorie-restricted diet, more of the weight lost came from muscle and other non-fat tissue, and less from body fat (Nedeltcheva et al., Ann Intern Med 2010). Recovery is not the absence of training. It is part of it.
How It Works
01 · Explore
Read through the five capability domains above. Each one defines what is measured and why it matters. Take your time — the questions in the assessment will make more sense, and your answers will be more accurate.
02 · Assess
Click Begin the SHORE Baseline. Seventeen questions across the five domains. Answer for how it feels today, not at your best. Your SHORE score and full capability profile are generated at the end — immediately, privately, with no account required.
03 · Book
Bring your results to a consultation. A thirty-minute conversation with SHORE to discuss what your profile reveals, which domains deserve immediate attention, and whether a structured program is the right next step. No obligation. The Baseline is a self-assessment; a SHORE Capability Score is a 60-minute assessment with Edmund.
Movement Strength Capacity Balance Recovery
Scientific Grounding
01
Muscle Mass & Mortality
A study in the American Journal of Medicine of 3,659 older adults found that those with the most muscle relative to their height had a significantly lower risk of death from any cause than those with the least. The study is observational, so it shows an association, not cause and effect.
02
Cardiorespiratory Fitness & Longevity
A study in JAMA Network Open of 122,007 adults found that low cardiorespiratory fitness carried a mortality risk comparable to or greater than cardiovascular disease, diabetes and smoking. Adults with the lowest fitness had about five times the risk of death of those with elite-level fitness.
03
Grip Strength as Biomarker
A landmark Lancet study of nearly 140,000 adults across 17 countries found grip strength to be a stronger predictor of all-cause mortality than systolic blood pressure — one of the most accessible markers of overall health status.
04
Balance & Mortality Risk
Research in the British Journal of Sports Medicine found that adults aged 51–75 who could not balance on one leg for ten seconds had an 84% higher risk of death from any cause over a median of seven years.
05
Sleep & Metabolic Function
Sleep-restriction research from the University of Chicago shows the physiological cost directly: one week of five-hour nights lowered daytime testosterone by 10–15% in ten healthy young men, and overweight dieters sleeping 5.5 hours a night lost 60% more fat-free mass (which includes muscle) than those sleeping 8.5 hours on the same diet. These were small, short studies. Recovery is not a preference — it is a physiological requirement.
06
Movement & Functional Age
A pooled analysis of nine cohort studies in JAMA, following 34,485 older adults for up to 21 years, found that gait speed alone predicted survival about as accurately as age, sex, chronic conditions, and hospitalization history combined. How you move is a measurable signal of how long you are likely to keep moving well.

Your results are private. The SHORE Baseline does not require an account, and nothing you answer is tied to your name or email — unless you choose to continue to a Foundations or Continuum intake, at which point your score summary carries over so your coach has context from the start.

Begin the Baseline.

Seventeen questions. Five domains. Results immediate.

Approximately 6 minutes · No account required

Shore Longevity
SHORE BASELINE
Optional · Private

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No coach review, no phone call — just occasional notes on training and research, plus the Five Domains guide. You can already save or share this profile using the button above.