Workout plans
Walk, run, lift, or stay strong at 50 and 65+. Pick one, print it, start this week.
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Plans by level
Start where you are. Each starter plan has a next step to move on to when it is done.
All workout plans
Starting from nothing, or coming back after a long break. The next step after a starter plan. Heavy free weights, after your first gym plan.
Walk to lose weightBuild up to 150 minutes of brisk walking a week.8 weeks5× a weekSpreadsheet
Lose fat, keep muscleAfter the walking plan. Two short strength days plus your walks. Eight weeks.8 weeks2× a weekSpreadsheetNext step
The 7-minute workoutTwelve moves, 30 seconds each, at home. No kit but a chair.6 weeks3× a weekSpreadsheet
Dumbbells at homeGet stronger at home with two dumbbells. Twelve weeks, three days a week.12 weeks3× a weekSpreadsheetNext step
Run your first 5KFrom the sofa to 30 minutes of running in nine weeks.9 weeks3× a weekSpreadsheet
5K to 10KThe next step after your first 5K. Ten weeks to run 10 km.10 weeks3× a weekSpreadsheetNext step
Your first gym planSix machines, three days a week. Get stronger in twelve weeks.12 weeks3× a weekSpreadsheet
Barbell strengthGet properly strong in twelve weeks. Five barbell lifts, a little more weight each session.12 weeks3× a weekSpreadsheetNext step
Strong and steady at 50+A starter plan for 50+. Eight weeks at home, then move on.8 weeks2× a weekSpreadsheet
Stronger at 50+The next step after Strong and steady. Dumbbells at home, three days a week. Twelve weeks.12 weeks3× a weekSpreadsheetNext step
Stay steady at 65+Strength and balance to stay on your feet. Three days a week, with a chair.12 weeks3× a weekSpreadsheet
Steadier at 65+After Stay steady at 65+. Harder strength and balance, three days a week. Twelve weeks.12 weeks3× a weekSpreadsheetNext step
5×5 StrengthFive sets of five on the big barbell lifts. More work than Barbell strength, same simple steps.12 weeks3× a weekSpreadsheetNext step