A simple 4-week, at-home routine for adults over 50. Two short sessions a week, no gym, no fancy equipment, just a chair, a counter, a step, and something to hold.
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What’s inside the free PDF
- Two 25-minute workouts (A and B) that cover legs, hips, back, chest, shoulders, core, and grip, each with easier and harder versions.
- A 4-week progression that adds reps, then sets, then a slightly harder version, so you keep improving without overdoing it.
- Two simple self-tests to check your starting point: the CDC’s 30-second chair stand (with age benchmarks) and a 4-meter walking-speed test.
- A printable progress sheet so you can see your numbers improve.
- Clear safety guidance on when to check with your doctor first and which signals mean stop.
Why two days a week?
The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on at least two days a week. That is exactly what this plan delivers, in a format that fits real life. If you want the research behind it, read The Minimum Effective Dose of Strength Training.
This guide is for general education and is not medical advice. Check with your doctor before starting a new exercise program, especially if you have a health condition.