Strength plan

Your training plan

Choose how often you want to train, how long you have and what you have at home. The plan below adjusts straight away: two full-body workouts for 2 or 3 days a week, or a legs and upper-body split for 4 days, built up over 12 weeks. Each exercise has an illustration, the steps and an easier and harder version. Your choices are saved only in this browser.

How many strength sessions a week?
How long per session?
What do you have at home?

We assume a sturdy chair, a stair or step and a mat.

Where are you starting?

Heart or joint problems, osteoporosis with spinal fractures or pelvic floor symptoms? Check with your GP or a physiotherapist first.

Read the full guide: why strength training after 45, how heavy, and how to progress