Our Programs

Best for beginners 60+

4-Week Beginner Program

From the Senior Strength & Stability Blueprint

A gentle plan to build strength and balance. You start with three simple self-tests, such as counting how many times you can stand up from a chair in 30 seconds. Then you follow a two-day routine and move forward only when your form feels solid.

How often:

2 sessions a week, on days that are not back to back

Session length:

About 30 to 45 minutes

You need:

A sturdy chair, a resistance band, and light dumbbells or water bottles. No gym required.

What the 4 weeks look like

• ✓Weeks 1–2: Do the two-day routine twice a week with fewer repetitions. Focus on smooth, controlled movements. Take a 15 to 25 minute walk each day.
• ✓Weeks 3–4: Do a few more repetitions, or add a third set to the sit-to-stand, hip hinge, and step-up. Keep up the balance holds. At the end of week 4, retest your chair stand and compare.

The routine includes 8 moves: sit-to-stand, hip hinge, step-ups, wall or incline push-ups, band or dumbbell rows, glute bridges, single-leg balance, and heel raises.

Instant PDF download (28 pages)

For adults 40–70

3-Day Full-Body Strength Program

From The Longevity Strength Protocol

A simple strength program built around the moves that help in daily life: getting up from a chair, climbing stairs, and carrying groceries. It puts less focus on bodybuilding-style work and risky lifts. The book calls it the recommended starting point.

How often:

3 days a week, with a rest day in between (for example, Monday, Wednesday, and Friday)

Each session:

6 exercises, mostly 2–3 sets of 6–12 repetitions, after a 5-minute warm-up walk or bike ride

You need:

A gym, or for the home version, a pair of adjustable dumbbells or a single kettlebell

What’s in the program

• ✓The 6 exercises: a squat, a hip hinge, a push, a row, an overhead press (optional if your shoulders allow), and a farmer’s carry, with easier and harder versions
• ✓A home version that swaps machines for bodyweight or dumbbell moves
• ✓Clear rules for moving up: when you can do every set at the top of the range with good form, add a little weight next time
• ✓An easier week every 4 to 6 weeks to help your body recover
• ✓A first-week checklist and a simple way to track your workouts

Instant PDF download (19 pages)

Energy and daily habits

12-Week Metabolic Reset Plan

From Metabolic Reset After 40

A plan built around a few daily habits instead of crash diets. It has options for adults 60 and older, such as seated and chair-assisted exercises and shorter, more frequent walks.

The three phases

• ✓Weeks 1–4: Build consistency. Get enough protein at most meals, walk every day, and do two strength sessions a week.
• ✓Weeks 5–8: Step up your strength training with a few more repetitions or slightly heavier weights, and fine-tune your meals.
• ✓Weeks 9–12: Lock in your habits and adjust based on your energy, recovery, and goals.

Five daily habits

• Protein at every main meal (25–40 g)
• Strength training 2–3 times a week
• Daily walking or movement breaks
• A steady sleep schedule
• Drinking enough water

Instant PDF download (17 pages)