New at Heftic
The latest articles: short, plain and built to act on.
How to use HefticWhere everything is, and where to start.Start here
How to learn a move from a videoFind a coach you understand. Check who made it. Then copy it slowly.Start here3 sources
Your barbell plan, week by weekWhat the twelve weeks feel like, and what to do when it gets hard.Strength3 sources1 plan
How to make dumbbell workouts harderYour dumbbells feel light. You don't need heavier ones yet.Strength1 source1 plan
How to build your long run to 10KThe most important run of the week. How fast, how far, and what to eat.Cardio2 sources1 plan
How to lose fat and keep your muscleEat a little less, lift twice a week, keep walking. Here is why it works.Nutrition5 sources1 plan
Workout plans
Walk, run, lift, or stay strong at 50 and 65+. Print one and start this week.
Walk to lose weightBuild up to 150 minutes of brisk walking a week.8 weeks5× a weekSpreadsheet
The 7-minute workoutTwelve moves, 30 seconds each, at home. No kit but a chair.6 weeks3× a weekSpreadsheet
Run your first 5KFrom the sofa to 30 minutes of running in nine weeks.9 weeks3× a weekSpreadsheet
Your first gym planSix machines, three days a week. Get stronger in twelve weeks.12 weeks3× a weekSpreadsheet
Strong and steady at 50+A starter plan for 50+. Eight weeks at home, then move on.8 weeks2× a weekSpreadsheet
Stay steady at 65+Strength and balance to stay on your feet. Three days a week, with a chair.12 weeks3× a weekSpreadsheet
Exercises by muscle
Pick a muscle to see what it does and the moves that work it, easiest first, with a video for each.
Articles by topic
Choose a topic. Each guide lists the research behind it at the end.
Templates
101 one-page sheets to print and fill in. A4 and US Letter.
