Free Workout Plans

Simple plans you can do at home, with sets, reps and a cue for every move.

How to Start Lifting in Your 40s, 50s and Beyond

Two days a week, six simple moves and weights that feel light at first.

Gentle moves for your back, hips, shoulders and ankles. Do it at home on a rest day.

Can't do a push-up yet? Start at the wall and work up, one level at a time.

Three short sessions a week at home with a chair, a resistance band and your body weight.

Six moves with one pair of dumbbells. Legs, back, shoulders, glutes and core in about 30 minutes.

Six beginner moves you can do with one sturdy chair. About 20 minutes.

Two short workouts a week, six moves, and one simple rule for picking your weights.